Step by step instructions, muscle activation and variants for the Bodyweight Side Lying Biceps Curl.
A bodyweight biceps exercise performed lying on your side, where gravity provides the resistance as you curl your lower arm upward toward your shoulder. It allows isolated biceps training without any equipment and is especially useful for beginners or for adding volume at the end of a workout.
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The Bodyweight Side Lying Biceps Curl 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.