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Exercise 1769 · REF gscGLOU

Bodyweight Side Lying Biceps Curl exercise animation

Bodyweight Side Lying Biceps Curl

Category
Upper Arms
Equipment
Body Weight
Target
Biceps

Lying on your side and curling against gravity is an unusual angle for training biceps without any external load, relying on body positioning rather than a dumbbell to create resistance. It's more of a rehab or activation drill than a serious mass-builder, useful for warming up the elbow flexors or working around limited equipment. The range of motion is short, so control matters more than speed here.

How to Do the Bodyweight Side Lying Biceps Curl

  1. Lie on your side with your legs extended and your head supported by your arm.
  2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
  3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Bodyweight Side Lying Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have body weight? These target the same biceps with different equipment.

Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Bodyweight Side Lying Biceps Curl work?
The Bodyweight Side Lying Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Bodyweight Side Lying Biceps Curl?
The Bodyweight Side Lying Biceps Curl is done with no equipment — just body weight.
What's a good alternative to the Bodyweight Side Lying Biceps Curl?
If you don't have access to the space or setup it needs, the Band Alternating Biceps Curl targets the same biceps using band instead.