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Home » Exercise Guides » Arms

Strengthen Your Biceps: Side-Lying Bodyweight Curl Guide

How to do the side-lying bicep bodyweight curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:15 AM EDT

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The side-lying bicep bodyweight curl is unconventional bicep exercise which utilizes your own weight to effectively perform bicep curls with no equipment. Now, this exercise is not easy by any means but it’s convenient if you don’t have access to gym equipment. And it does require some technique, so practicing proper form is essential for utilizing the movement effectively.

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So, if you need a new exercise to mix things up then the side-lying bicep bodyweight curl is a perfect addition to your arm routine.

Side-Lying Bicep Curl Details
Basic Information
Body Part
Arms
Primary Muscles
Biceps brachii, Brachialis, Brachioradialis
Secondary Muscles
Deltoids, Serratus Anterior, Trapezius
Equipment
Dumbbells, Exercise Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power1-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Build Strength: Kettlebell Alternating Row for Total Upper Body
  • Leaning Lateral Raise: Target Deltoids & Upper Back Muscles
  • Dumbbell Reverse Wrist Curl: Strengthen Your Forearms Today!
  • Forearm Push Ups: Build Arm and Core Strength Effectively

Exercise Instructions

  1. Lie on your left side then bend your knees and waist.
  2. Place your right hand behind your head.
  3. Now, grab your left leg and pull on it while flexing your torso simultaneously.
  4. Contract your bicep and hold for 2 seconds.
  5. Lower your body back down but keep hold of your leg.
  6. Complete the number of reps you desire then switch sides to repeat the movement.

Variations & Tips:

  • Make sure to assist your biceps during the curl by bending your torso as too much strain can cause a bicep tear.
  • Maintain a tight core to protect your lower back and to make the exercise more efficient.
  • The side-lying biceps bodyweight curl is a very unconventional bicep exercise but it’s perfect for when you don’t have access to equipment.

Watch: How to do the side-lying bicep bodyweight curl


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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