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Bodyweight Biceps Curl - Instructions, Variations & Alternatives

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Muscles involved

  • Biceps
  • Forearms
  • Abdominals
  • Glutes
  • Hamstrings

Also known as

  • Inverted Biceps Curl
  • Biceps Row

How to perform

Bodyweight Biceps Curl - Starting position

Bodyweight Biceps Curl - Starting position

Bodyweight Biceps Curl - Muscle Under Tension

Bodyweight Biceps Curl - Muscle Under Tension

  1. Set up & Starting position (supine lying (suspended))
    Get under fixed horizontal bar (set at waist height), grab it with a shoulder-width underhand grip. Lower yourself until your arms are fully extended while keeping your body suspended off the floor. Make sure your body is tight with your glutes and core engaged and your feet planted firmly on the floor.

  2. Concentric phase
    Curl your face up getting the bar as close as possible to your head. Focus on flexing your arms and keeping your elbows in front of your body.

  3. Isometric hold (optional) - Hold the peak contraction for a second.

  4. Eccentric phase
    Slowly lower your torso under control until your elbows reach full extension and repeat.

As opposed to a Bodyweight Row, in this variation you need to keep your elbows foreward and focus on pulling yourself toward the bar by flexing your biceps.

Exercise Alternatives