Description

The bodyweight side lying biceps curl is a unilateral arm exercise that targets the biceps while engaging the core for stability.

Starting Position

Lie on your side with the bottom arm extended straight on the floor. Support your head with the upper arm. Keep the body in a straight line.

Technical Execution

Curl the upper arm towards the shoulder by bending the elbow, keeping the torso stable. Slowly lower back down to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom of the movement and curling as high as possible without compromising form.

Variations

You can increase the intensity by holding a weight in the upper hand or incorporating a resistance band.

Common Mistakes

Common mistakes include using momentum to swing the arm, not maintaining proper alignment, and not controlling the movement.

Practical Advice

Focus on keeping your elbow stable and close to the body throughout the movement. Control the curling motion both up and down.

Additional Notes

This exercise is great for isolating the biceps and improving unilateral strength imbalances.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

biceps

Secondary Muscles

shoulders