How to do the Bodyweight Side Lying Biceps Curl
Bodyweight Side Lying Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Forearms.
Bodyweight Side Lying Biceps Curl demonstration · © GymiaFit
Bodyweight Side Lying Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Bodyweight Side Lying Biceps Curl step by step
- 1Lie on your side with your legs extended and your head supported by your arm.
- 2Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- 3Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- 4Repeat for the desired number of repetitions.
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Bodyweight Side Lying Biceps Curl — questions
What muscles does the Bodyweight Side Lying Biceps Curl work?
The Bodyweight Side Lying Biceps Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Bodyweight Side Lying Biceps Curl?
None — the Bodyweight Side Lying Biceps Curl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Side Lying Biceps Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bodyweight Side Lying Biceps Curl?
Biceps Leg Concentration Curl, Band Alternating Biceps Curl, Band Concentration Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Side Lying Biceps Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.