Lying Arm Pillow Curl
Gentle bicep curls using a pillow for resistance. Perfect for beginners or a light arm workout at home!
The Lying Arm Pillow Curl mainly works the biceps, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Lying Arm Pillow Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Lying Arm Pillow Curl Variations and Alternatives
How to do the Lying Arm Pillow Curl
Lying Arms Curl with Pillow
Positioning:
Find a comfortable, flat surface to lie down on.
Lie on your back with your legs extended straight out in front of you.
Place the pillow or cushion in the crook of your elbows, holding it gently with both arms bent at about 90 degrees.
Movement Instructions:
Begin by making sure your head is resting comfortably on the surface and your feet are flat on the ground or extended straight along the floor.
With your arms bent and holding the pillow, slowly curl your arms up towards your shoulders while squeezing the pillow.
Pause for a moment at the top of the movement, feeling the contraction in your biceps.
Slowly lower your arms back to the starting position, maintaining control throughout the movement.
Repeat this curl for 10-15 repetitions, focusing on smooth and controlled motions.
Tips for Beginners:
Keep your elbows close to your body to maximize the effectiveness of the exercise.
Start with fewer repetitions if needed and gradually increase as you become more comfortable with the movement.
Ensure your lower back remains flat against the surface to avoid strain.
Lying Arm Pillow Curl FAQs
What muscles does the Lying Arm Pillow Curl work?
The Lying Arm Pillow Curl mainly works the biceps, with help from the chest and triceps. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Lying Arm Pillow Curl?
None. The Lying Arm Pillow Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Arm Pillow Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lying Arm Pillow Curl variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Bicep Curl, Lying Bicep Curl, Towel Lying Double-Leg Bicep Curl and Towel Lying Bicep Curl.
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