What muscles does the Bodyweight Side-Lying Biceps Curl work?

The primary muscle targeted by the Bodyweight Side-Lying Biceps Curl is the biceps. It also engages your core, specifically the abs and obliques, to help stabilize your body while performing the curl.

Do I need any equipment for the Bodyweight Side-Lying Biceps Curl?

No equipment is required for this exercise your body weight provides the resistance. You simply use your own leg as the anchor point for the curling motion, making it perfect for home workouts or travel.

Is the Bodyweight Side-Lying Biceps Curl suitable for beginners?

Yes, it’s beginner-friendly because it uses light resistance and allows you to control the movement easily. Beginners should focus on slow, controlled curls to develop proper form and avoid strain.

What are common mistakes to avoid during the Bodyweight Side-Lying Biceps Curl?

A common mistake is moving the upper arm instead of keeping it still, which reduces biceps activation. Also avoid jerking the motion focus on smooth, controlled curls with a full squeeze at the top.

How many sets and reps should I do for the Bodyweight Side-Lying Biceps Curl?

For general fitness, aim for 2–3 sets of 10–15 reps per arm. If your goal is muscle endurance, you can increase the reps, while strength-focused training may use fewer reps with slower tempo.

Are there any safety tips for performing the Bodyweight Side-Lying Biceps Curl?

Keep your neck relaxed and maintain a neutral spine to prevent strain. Avoid overextending at the elbow and always move through a pain-free range of motion to protect your joints.

What variations can I try to make the Bodyweight Side-Lying Biceps Curl more challenging?

You can increase difficulty by gripping closer to your knee for greater resistance or wearing a wrist weight. Alternatively, slow down the tempo or add an isometric hold at the top of the curl for more muscle engagement.

Bodyweight Side-Lying Biceps Curl

Target Muscles

Primary:

Biceps

Secondary:

Abs

Obliques

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your side with legs stacked and your bottom arm resting across your torso for support. Grip your opposite thigh or knee with your top hand, then curl your arm upward by bending at the elbow, keeping your upper arm still. Squeeze your biceps at the top and lower your arm slowly with control.

Step-by-Step Instructions

Lie on your side on the floor or a mat, keeping your legs stacked and slightly bent for stability.
Position your bottom arm across your torso, resting it on your side or hip for support.
Place your top arm under your torso, with your hand gripping your opposite thigh or knee.
Engage your biceps and curl your top arm upward, bending at the elbow while keeping your upper arm stationary.
Squeeze your biceps at the top of the movement, ensuring full contraction.
Slowly lower your arm back to the starting position in a controlled manner.
Repeat for the desired number of repetitions, then switch sides to work the other arm.

Explore more biceps exercises or bodyweight exercises in our exercise library.

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Dumbbell Biceps Curl

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Bench • Dumbbell

Frequently Asked Questions

What muscles does the Bodyweight Side-Lying Biceps Curl work?: The primary muscle targeted by the Bodyweight Side-Lying Biceps Curl is the biceps. It also engages your core, specifically the abs and obliques, to help stabilize your body while performing the curl.
Do I need any equipment for the Bodyweight Side-Lying Biceps Curl?: No equipment is required for this exercise your body weight provides the resistance. You simply use your own leg as the anchor point for the curling motion, making it perfect for home workouts or travel.
Is the Bodyweight Side-Lying Biceps Curl suitable for beginners?: Yes, it’s beginner-friendly because it uses light resistance and allows you to control the movement easily. Beginners should focus on slow, controlled curls to develop proper form and avoid strain.
What are common mistakes to avoid during the Bodyweight Side-Lying Biceps Curl?: A common mistake is moving the upper arm instead of keeping it still, which reduces biceps activation. Also avoid jerking the motion focus on smooth, controlled curls with a full squeeze at the top.
How many sets and reps should I do for the Bodyweight Side-Lying Biceps Curl?: For general fitness, aim for 2–3 sets of 10–15 reps per arm. If your goal is muscle endurance, you can increase the reps, while strength-focused training may use fewer reps with slower tempo.
Are there any safety tips for performing the Bodyweight Side-Lying Biceps Curl?: Keep your neck relaxed and maintain a neutral spine to prevent strain. Avoid overextending at the elbow and always move through a pain-free range of motion to protect your joints.
What variations can I try to make the Bodyweight Side-Lying Biceps Curl more challenging?: You can increase difficulty by gripping closer to your knee for greater resistance or wearing a wrist weight. Alternatively, slow down the tempo or add an isometric hold at the top of the curl for more muscle engagement.