March-In-Place Bicep Curl
March in place while curling! Cardio meets strength for a fun, full-body workout. Feel the burn!
The March-In-Place Bicep Curl mainly works the biceps and core, with help from the hip abductors (outer thighs) and back. No equipment needed: it uses just your bodyweight.
March-In-Place Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
March-In-Place Bicep Curl Variations and Alternatives
How to do the March-In-Place Bicep Curl
Starting Position:
Stand upright with your feet hip-width apart.
Keep your arms at your sides, with elbows bent at about 90 degrees (this is your starting position for the bicep curl).
Engage your core to maintain balance.
Movement:
Begin marching in place. Lift your right knee up towards your chest while simultaneously curling your right arm up to shoulder level (this is the bicep curl).
Lower your right leg and arm back down as you lift your left knee and curl your left arm up.
Continue this alternating movement in a steady rhythm.
3. Form Tips:
Keep your back straight and shoulders relaxed.
Ensure that your elbows stay close to your body during the bicep curls.
Land softly on your feet as you march to avoid jarring your joints.
Keep your head up and gaze forward.
Repetitions:
Aim for 10-15 repetitions on each side, or march for 30 seconds to 1 minute, depending on your fitness level.
Cool Down:
After completing the exercise, take a moment to stretch your arms and legs to help recover.
This exercise combines cardiovascular movement with strength training for the arms, making it a great full-body workout!
March-In-Place Bicep Curl FAQs
What muscles does the March-In-Place Bicep Curl work?
The March-In-Place Bicep Curl mainly works the biceps and core, with help from the hip abductors (outer thighs) and back. The main muscles are the biceps brachii and rectus abdominis.
What equipment do you need for the March-In-Place Bicep Curl?
None. The March-In-Place Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the March-In-Place Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some March-In-Place Bicep Curl variations and alternatives?
Similar exercises include the Arm Flap March, In-Place Arm Circles Marching, March-In-Place Arm Circles and In-Place Marching.
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