Biceps exercise · body weight
Bodyweight Side Lying Biceps Curl
The bodyweight side lying biceps curl is a bodyweight exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Body weight
- Body part
- Upper arms
How to do the bodyweight side lying biceps curl
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every bodyweight exercise.
