Bicep Curl

The bodyweight bicep curl is an isolation strength exercise for the front of your upper arms. You use your own body as resistance by pulling yourself toward an anchor point with an underhand grip.

Face the anchor point. Take an underhand grip on the handles, straps, or towel with your hands about shoulder-width apart. Step back until your body leans away from the anchor and your arms are fully straight. Keep your body in a straight line from head to heels.

Keep your upper arms still. Bend your elbows and pull your hands toward your forehead or temples. Pause briefly at the top, then lower yourself back to the start under control. Repeat for the desired number of reps.

Exhale as you curl yourself up. Inhale as you lower. To make it easier, stand more upright so less of your body weight pulls against you. To make it harder, step back so your body is closer to parallel with the floor.

Fault: Your elbows drop or flare out wide. Fix: Keep your elbows up and in line with your shoulders throughout the movement.

Fault: You cut the range short or drop quickly. Fix: Lower until your arms are fully straight, then curl all the way up before lowering with control.

Fault: Your hips sag or your lower back arches. Fix: Squeeze your core and glutes so your body stays in a straight line from head to heels.