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Biceps Curl Under Table

Step by step instructions, muscle activation and variants for the Biceps Curl Under Table.

EasyBiceps

About this exercise

A bodyweight biceps exercise performed seated under a sturdy table. You hook your fingers under the table edge and curl upward, using your own bodyweight as resistance — an effective home-friendly alternative when no equipment is available.

How to Perform

  • Sit upright on a chair directly in front of a sturdy table with your knees under the table
  • Place your palms face-up under the table edge, gripping the underside with your fingers
  • Brace your core and keep your elbows close to your sides
  • Curl upward by pressing your palms firmly into the table and driving your elbows toward your torso
  • Hold the contracted position at the top for a moment
  • Slowly lower your arms back to the starting position against the table's resistance
  • Repeat for the desired number of reps

Muscle Activation

Primary
Biceps
Secondary
Inner forearmMiddle back

About the Biceps Curl Under Table

The Biceps Curl Under Table is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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