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Bodyweight Side Lying Biceps Curl

Exercise Profile

Body PartBiceps, Upper Arms
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Bodyweight Side Lying Biceps Curl

The Bodyweight Side Lying Biceps Curl is an effective exercise that primarily targets and strengthens the biceps, while also engaging the forearms and shoulders. This exercise is suitable for individuals at any fitness level, particularly those looking for home-based workouts without the need for any gym equipment. People would want to perform this exercise not only to build upper body strength, but also to improve muscle tone and definition, making it a great addition to any fitness routine.

Performing the: A Step-by-Step Tutorial Bodyweight Side Lying Biceps Curl

  • Lie down on your side on a flat bench or mat with your head resting on your arm.
  • Hold a dumbbell in your top hand, with your elbow resting on your hip.
  • Slowly bend your elbow and curl the dumbbell up towards your shoulder, keeping your elbow stationary.
  • Pause at the top of the curl, squeezing your bicep muscle.
  • Slowly lower the dumbbell back down to the starting position. This completes one repetition. Remember, always ensure you have the right form and control the movement throughout the exercise.

Tips for Performing Bodyweight Side Lying Biceps Curl

  • Controlled Movement: When performing the side lying biceps curl, make sure to do so in a slow and controlled manner. Avoid jerky or quick movements as these can strain your muscles and tend to use momentum rather than muscle strength, thus reducing the effectiveness of the exercise.
  • Full Range of Motion: To get the most out of the exercise, ensure you're using a full range of motion. This means fully extending your arm at the bottom of the movement and curling it up as far as it will go. Avoid partial curls as they do not fully engage the biceps muscle.
  • Keep Your Body Stable: A common mistake is to allow your body to roll or move as you perform

Bodyweight Side Lying Biceps Curl FAQs

Can beginners do the Bodyweight Side Lying Biceps Curl?

Yes, beginners can certainly do the Bodyweight Side Lying Biceps Curl exercise. However, it's important to start slow and focus on proper form to prevent injury. It might be helpful to have a trainer or experienced person to guide through the process initially. As with any new exercise, if you feel any pain or discomfort, it's important to stop and consult with a fitness professional or a healthcare provider.

What are common variations of the Bodyweight Side Lying Biceps Curl?

  • Hammer Curls: Instead of curling your hand towards your shoulder, you hold the weight vertically and curl it towards your shoulder, working both the biceps and the brachialis muscle.
  • Incline Dumbbell Curl: This variation involves sitting on an incline bench with a dumbbell in each hand, allowing you to isolate the biceps and work them from a different angle.
  • Concentration Curls: In this variation, you sit on a bench with your elbow resting on your inner thigh, and curl a dumbbell towards your chest, which helps to isolate the biceps.
  • Preacher Curls: This involves using a preacher curl bench or a stability ball to support your arm as you curl a weight towards your shoulder, which helps to

What are good complementing exercises for the Bodyweight Side Lying Biceps Curl?

  • Planks are a great complementary exercise because they strengthen the core, which is essential for maintaining stability and balance during the Side Lying Biceps Curl.
  • Pull-ups also complement the Bodyweight Side Lying Biceps Curl as they target the same muscle group (biceps), but also engage the back muscles, providing a more comprehensive upper body workout.

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