Upper Arms Exercise · Body Weight

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Bodyweight Side Lying Biceps Curl

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.

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Also known as: Bodyweight Side Lying Bicep Curl

Category

Upper Arms

Equipment

Body Weight

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

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. Keep your upper arm against your side and bend your elbow, curling your forearm toward your shoulder.
3. Pause briefly at the top, then slowly lower your forearm back to the starting position.
4. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the biceps.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bodyweight Side Lying Biceps Curl mainly targets your Biceps, with your Forearms helping support the movement.

More Upper Arms Exercises

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

More Biceps Exercises

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

Equipment Alternatives

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

Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Bodyweight Side Lying Biceps Curl work?

The Bodyweight Side Lying Biceps Curl mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bodyweight Side Lying Biceps Curl?

You do the Bodyweight Side Lying Biceps Curl with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bodyweight Side Lying Biceps Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bodyweight Side Lying Biceps Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Bodyweight Side Lying Biceps Curl?

The Barbell Alternate Biceps Curl trains your biceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.