10 Best Bodyweight Side Lying Biceps Curl Alternatives for Home

The 10 Best Bodyweight Side Lying Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Bodyweight Side Lying Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Biceps Leg Concentration Curl

   90% match

   Biceps · Beginner · Isolation

   Pick this when you want to work the biceps with less balance to manage.

   • Bodyweight

   How to perform it

   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.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: curl, the same as the Bodyweight Side Lying Biceps Curl
   • Primary muscle: biceps, the same as the Bodyweight Side Lying Biceps Curl
   • Equipment: bodyweight only, the same as the Bodyweight Side Lying Biceps Curl
   • Body position: seated, not lying on your back
   • Balance: easier to stay steady on than the Bodyweight Side Lying Biceps Curl
2. 

   2. Lying Cable Curl

   88% match

   Biceps · Beginner · Isolation

   A good swap when you have a cable machine to work with, and it still works the biceps.

   • Cable

   How to perform it

   1. Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip.
   2. Lie flat on your back on top of an exercise mat in front of the weight stack with your feet flat against the frame of the pulley machine and your legs straight.
   3. With your arms extended and your elbows close to your body slightly bend your arms. This will be your starting position.
   4. While keeping your upper arms stationary and the elbows close to your body, curl the bar up slowly toward your chest as you breathe out and you squeeze the biceps.
   5. After a second squeeze at the top of the movement, slowly return to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Bodyweight Side Lying Biceps Curl
   • Primary muscle: biceps, the same as the Bodyweight Side Lying Biceps Curl
   • Equipment: a cable, not bodyweight only
   • Body position: lying on your back, the same as the Bodyweight Side Lying Biceps Curl
3. Play demonstration

   3. Dumbbell Standing Concentration Curl

   82% match

   Biceps · Intermediate · Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   • Dumbbell

   How to perform it

   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.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Bodyweight Side Lying Biceps Curl
   • Primary muscle: biceps, the same as the Bodyweight Side Lying Biceps Curl
   • Equipment: free weights, not bodyweight only
   • Body position: standing, not lying on your back

4. 4. Dumbbell Standing One Arm Concentration Curl

   82% match

   Biceps · Intermediate · Isolation

5. 5. Incline Dumbbell Curl

   82% match

   Biceps · Intermediate · Isolation

6. Play demonstration

   6. Band One Arm Overhead Biceps Curl

   81% match

   Biceps · Beginner · Isolation

   A good swap when you have a band to work with, and it still works the biceps.

   • Band

   How to perform it

   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.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Bodyweight Side Lying Biceps Curl
   • Primary muscle: biceps, the same as the Bodyweight Side Lying Biceps Curl
   • Equipment: a band, not bodyweight only
   • Body position: standing, not lying on your back

7. 7. Cable One Arm Curl

   81% match

   Biceps · Beginner · Isolation

8. 8. Dumbbell One Arm Standing Curl

   81% match

   Biceps · Beginner · Isolation

9. 9. Incline Inner Biceps Curl

   81% match

   Biceps · Intermediate · Isolation

10. 10. Barbell Standing Concentration Curl

    81% match

    Biceps · Intermediate · Isolation