Doorway Bicep Curl
Build strength anywhere! Doorway Bicep Curls offer a quick isometric bicep workout using just a doorway. No equipment needed.
The Doorway Bicep Curl mainly works the biceps, with help from the forearms. No equipment needed: it uses just your bodyweight.
Doorway Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Doorway Bicep Curl Variations and Alternatives
How to do the Doorway Bicep Curl
Stand in a doorway with your feet slightly apart, about shoulder-width distance for stability.
Place the palms of your hands on the inside of the door frame at chest height, fingers pointing upward, elbows bent at about a 90-degree angle.
Grip the edges of the door frame lightly and lean back slightly to create tension in your biceps.
Without moving your body, try to curl the door frame towards you using your biceps, keeping your back and shoulders stationary. This is an isometric exercise, so the door won't actually move.
Hold the contraction for 5-30 seconds, depending on your strength and ability to maintain good form.
Relax and release the tension, then prepare to repeat the hold if you're doing multiple repetitions.
Perform several sets according to your workout routine or physical capabilities.
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Doorway Bicep Curl FAQs
What muscles does the Doorway Bicep Curl work?
The Doorway Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Doorway Bicep Curl?
None. The Doorway Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Doorway Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Doorway Bicep Curl variations and alternatives?
Similar exercises include the Towel Bicep Squeeze, Bodyweight Door Handle Row, Bodyweight Standing Inverted Row and Standing Bicep Using Door Frame Curl.
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