Bodyweight Side Lying Biceps Curl

Beginner

Biceps

Body Weight

Skip the guesswork: Bodyweight Side Lying Biceps Curl leans on pure bodyweight leverage for strength you can feel outside the gym.

How to do Bodyweight Side Lying Biceps Curl

Lie on your side with your legs extended and your head supported by your arm.
Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
Repeat for the desired number of repetitions.

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Bodyweight Side Lying Biceps Curl Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Bodyweight Side Lying Biceps Curl Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Feeling the movement everywhere except the muscle it trains

Lighten the load and rebuild the position until the target muscle burns.

Easier and Harder Than Bodyweight Side Lying Biceps Curl

Harder progression

Dumbbell Lying Wide Curl

Swap Bodyweight Side Lying Biceps Curl For

Dumbbell Standing Reverse Curl

Cable Concentration Curl

Band Alternating Biceps Curl

Bodyweight Side Lying Biceps Curl — Frequently Asked Questions

How do you do the Bodyweight Side Lying Biceps Curl?

Lie on your side with your legs extended and your head supported by your arm. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder. Pause for a moment at the top, then slowly lower your forearm back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Bodyweight Side Lying Biceps Curl work?

The Bodyweight Side Lying Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with your bodyweight only.

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

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Bodyweight Side Lying Biceps Curl good for beginners?

Yes. The Bodyweight Side Lying Biceps Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Bodyweight Side Lying Biceps Curl?

Try the Dumbbell Standing Reverse Curl, Cable Concentration Curl or the Band Alternating Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.