Bodyweight Side Lying Biceps Curl

Setup

1. 01Lie on one side with knees bent and stacked.
2. 02Reach the top arm across and grip the back of the top thigh behind the knee.
3. 03Tuck the bottom arm comfortably out of the way.
4. 04Set the working elbow against the thigh as the pivot.

Execution

1. 01Pull the torso up toward the legs by flexing the working elbow.
2. 02Rise until the biceps are fully shortened, keeping the legs heavy and still.
3. 03Lower the torso slowly back to the floor under arm control.
4. 04Finish the set, then roll over and switch sides.

Checkpoints

• -The legs stay anchored; the arm does the lifting.
• -Movement comes from the elbow, not a sit-up from the trunk.
• -The tempo stays slow with a controlled descent.
• -The grip stays behind the knee, not sliding down the shin.

Common mistakes

• -Crunching up with the abs instead of curling with the arm.
• -Using momentum to swing the torso up.
• -Letting the legs slide toward the torso, shortening the range.
• -Holding the breath through the set.