Bodyweight Biceps Curl

Technique

The bodyweight biceps curl is done hanging under a low bar or rings with an underhand grip, body straight and heels on the floor, curling your forehead toward your hands. Only the elbows bend, so it targets the biceps rather than the back, and moving your feet forward or back makes it harder or easier.

Steps

1. Set a bar at about waist height, grip it underhand at shoulder width and walk your feet forward until you hang under it with straight arms
2. Brace your core and glutes so your body stays in a straight line from heels to head
3. Bend only at the elbows to pull your forehead toward the bar, keeping the upper arms pointing at the bar
4. Lower slowly until your arms are straight again

Common mistakes

• Pulling with the back so it becomes an inverted row
• Letting the hips sag during the curl

Variations

• Ring or suspension trainer curl
• Towel curl under a table

FAQ