Exercise guide
Bodyweight Side Lying Biceps Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This unique bodyweight isolation exercise uses the weight of your torso as resistance to target the biceps. It is an effective equipment-free alternative for developing the bicep peak and improving mind-muscle connection.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a flat surface with your legs slightly bent for stability.
- Place your bottom arm across your chest or flat on the floor to stay out of the way.
- Reach your top arm (the working arm) down and hook your hand firmly under the thigh of your bottom leg, just above the knee.
How to do it
- Exhale and contract your bicep to pull your upper torso off the floor toward your leg.
- Squeeze your bicep hard at the top of the movement, holding the contraction for one second.
- Inhale as you slowly lower your torso back to the starting position with a controlled 2-3 second tempo.
- Complete the desired number of repetitions on one side before switching to the other.
Form checklist
- Keep the elbow of your working arm tucked close to your ribs throughout the movement.
- Ensure the lift is driven by the bicep and not by crunching your abdominal muscles.
- Maintain a neutral neck position; do not pull with your head or neck to gain momentum.
- Keep your legs heavy and stationary on the floor to act as a solid anchor.
Pro tips
- Focus on the 'pinky-to-shoulder' cue by slightly supinating your wrist at the top to maximize bicep peak activation.
- Adjust the resistance by moving your hand higher or lower on your leg to change the leverage and weight distribution.
Make it harder
- Implement a 4-second eccentric (lowering) phase to increase time under tension.
- Add a 3-second isometric hold at the top of each repetition to intensify the contraction.
Frequently asked
- What muscles does the bodyweight side lying biceps curl work?
- The bodyweight side lying biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the bodyweight side lying biceps curl?
- The bodyweight side lying biceps curl requires no equipment — just your body weight.
- Is the bodyweight side lying biceps curl good for beginners?
- Yes. The bodyweight side lying biceps curl is a beginner-friendly movement and a strong foundation to build on.