Step by step instructions, muscle activation and variants for the Standing Biceps Curl (Door Frame).
A bodyweight biceps exercise performed in a doorway where you grip the frame at about waist height and curl your body upward against the resistance of your own weight. It requires no equipment and is an effective way to train the biceps 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.
