Step by step instructions, muscle activation and variants for the Standing Biceps Curl (Door Frame).
A bodyweight biceps exercise performed side-on to a door frame: you grip the frame with one hand at about waist height and curl your body toward it against the resistance of your own weight. It requires no equipment and is an effective way to train the biceps one arm at a time when weights are unavailable.
The Standing Biceps Curl (Door Frame) 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.
