10 Best Bodyweight Side Lying Biceps Curl Alternatives for Home

If you can't do the Bodyweight Side Lying Biceps Curl, use other bodyweight moves that still load elbow flexion and forearm supination. Top options include supinated inverted rows, towel curls, chin-ups, isometric biceps holds, and slow negatives. Cue: keep the elbow pinned and supinate the hand through the concentric to maximize biceps recruitment.

Original Exercise: Bodyweight Side Lying Biceps Curl

Bodyweight Side Lying Biceps Curl
Primary Muscle
Biceps
Equipment
Body-weight
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Forearms
How to Perform 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.

Best Bodyweight Side Lying Biceps Curl Alternatives

Best Match
Biceps Leg Concentration Curl

1. Biceps Leg Concentration Curl

90.4% Match
Biceps Body-weight Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your legs spread apart and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Standing One Arm Concentration Curl

2. Dumbbell Standing One Arm Concentration Curl

82% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
  2. Place your free hand on your thigh for support.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Dumbbell Standing Concentration Curl

3. Dumbbell Standing Concentration Curl

82% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
  2. Place your opposite hand on your thigh for support.
  3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
  4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
Cable One Arm Curl

4. Cable One Arm Curl

81.4% Match
Biceps Cable Beginner Isolation
How to perform this exercise
  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable handle with an underhand grip, palm facing up.
  3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
  4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell One Arm Standing Curl

5. Dumbbell One Arm Standing Curl

81.4% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
  2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
  3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly lower the dumbbell back to the starting position.
Band One Arm Overhead Biceps Curl

6. Band One Arm Overhead Biceps Curl

81.4% Match
Biceps Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and place one end of the band under your foot.
  2. Hold the other end of the band with your arm fully extended overhead, palm facing forward.
  3. Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
  4. Pause for a moment at the top, then slowly lower your forearm back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Waiter Biceps Curl

7. Dumbbell Waiter Biceps Curl

80.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand up straight with a dumbbell in each hand, palms facing forward.
  2. Keep your upper arms close to your body and your elbows tucked in.
  3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Two Arm Curl On Incline Bench

8. Cable Two Arm Curl On Incline Bench

80.7% Match
Biceps Cable Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with your back against the pad and your feet flat on the ground.
  2. Grasp the cable handles with an underhand grip, palms facing up, and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the handles towards your shoulders while contracting your biceps.
  4. Pause for a moment at the top of the movement, squeezing your biceps.
  5. Inhale and slowly lower the handles back to the starting position, fully extending your arms.
Dumbbell Lying Supine Curl

9. Dumbbell Lying Supine Curl

80.7% Match
Biceps Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie flat on a bench with a dumbbell in each hand, palms facing up and arms fully extended.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
Dumbbell Lying Supine Biceps Curl

10. Dumbbell Lying Supine Biceps Curl

80.7% Match
Biceps Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on a bench with your back and head supported, and your feet flat on the ground.
  2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
  3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.

Why You Might Need a Bodyweight Side Lying Biceps Curl Alternative

You might substitute the side-lying curl due to limited space, wrist or elbow pain from the lying position, or a need for greater progression. Bodyweight alternatives let you change leverage and joint angle to reduce stress or increase load. For example, a supinated inverted row shifts torque to the biceps while maintaining scapular retraction for shoulder stability; a towel curl alters grip and forearm activation. Use tempo adjustments, like a 3-4 second eccentric, to increase time under tension when you lack added weight. Cue: maintain a neutral wrist and drive the elbow back to emphasize biceps long-head engagement and reduce compensatory shoulder flexion.

How to Choose the Right Substitute

Pick a substitute based on available equipment, joint tolerance, and your training goal. For pure isolation and low shoulder stress choose supinated inverted rows or single-arm towel curls and keep the torso rigid to isolate elbow flexors. For maximal biceps overload pick chin-ups or slow negatives; raise feet to increase load. If rehabbing, favor isometric holds at 90 degrees to limit range and control muscle activation. Cue: adjust foot position or grip supination to modulate elbow moment arm and use controlled eccentrics (3-4 seconds) to drive hypertrophy without adding external weight.

Frequently Asked Questions

What muscles does Bodyweight Side Lying Biceps Curl work?

The movement primarily targets the biceps brachii, engaging both the short and long heads with emphasis on elbow flexion and forearm supination. It also recruits the brachialis and brachioradialis as synergists; cue to maximize activation by pinning the elbow and supinating the palm through the concentric.

What is the best bodyweight alternative to Bodyweight Side Lying Biceps Curl?

A supinated inverted row is the best single bodyweight substitute for isolation-style biceps work because it maintains a horizontal line of pull and emphasizes elbow flexion. Set a low bar, keep the body straight, pull with the elbows and finish with palm supination while pausing at the top to increase biceps time under tension.

Can I build muscle without doing Bodyweight Side Lying Biceps Curl?

Yes. You can stimulate hypertrophy using bodyweight chin-ups, inverted rows, towel curls, and tempo manipulation to progressively overload the biceps. Focus on controlled 3-4 second eccentrics, full range of motion, and incremental difficulty changes like elevating feet or shifting to single-arm variations to increase mechanical tension.

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