Side Lying Bodyweight Biceps Curl
- Primary muscleBiceps
- EquipmentBodyweight
- DifficultyBeginner
- TypeIsolation · Pull
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Side-lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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There is no external load in this one: lying on your side, you curl your forearm and create resistance by contracting as hard as you can through the range. That makes it situational, worthwhile when you have nothing to lift or as a squeeze-focused burnout, but it will not drive loading progress.
How to do the Side Lying Bodyweight 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Side Lying Bodyweight Biceps Curl work?
The Side Lying Bodyweight Biceps Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Side Lying Bodyweight Biceps Curl good for beginners?
Yes. The Side Lying Bodyweight Biceps Curl is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Side Lying Bodyweight Biceps Curl?
If you cannot do the Side Lying Bodyweight Biceps Curl, try the Lying Dumbbell Curl, the Dumbbell Curl or the Single Arm Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Side Lying Bodyweight Biceps Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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