Standing Bicep Using Door Frame Curl

Standing Biceps Curl (Using a Door Frame)

1. Starting Position:

   • Stand alongside a door frame, facing it with your feet shoulder-width apart.

2. Hand Placement:

   • Extend your closest arm toward the door frame at shoulder height.

   • Place your hand against the frame with your palm facing your body.

3. Body Positioning:

   • Keep your elbow close to your side, and lean slightly away from the door frame to create tension in your biceps.

   • Your opposite arm can rest at your side or be placed on your hip for balance.

4. Movement:

   • Slowly bend your elbow to pull your hand toward your shoulder, engaging your bicep muscle.

   • Keep your elbow stationary and close to your body throughout the motion.

5. Return to Starting Position:

   • Gradually lower your arm back to the starting position, maintaining control and tension in your bicep.

6. Repetitions:

   • Perform 10 to 15 repetitions on one arm, then switch to the other arm.

   • Aim to complete 2 to 3 sets for each arm, resting for 30 seconds between sets.

Tips:

• Focus on a slow and controlled movement to maximize muscle engagement.

• Avoid using momentum; keep the movement smooth.

• Breathe out while lifting your arm and inhale when returning to the starting position.