Biceps Curl Under Table - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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