Bodyweight Bicep Curl Exercises That You Can Do at Home

If you’re looking to strengthen your biceps at home using your body weight, this bodyweight biceps curl exercise is perfect for you. Biceps that are bigger and stronger look great, but they’re also important for doing exercises that strengthen the back and improve your posture.

Bodyweight bicep curls are a highly effective and convenient exercise that targets your biceps muscles using just your own body weight as resistance.

In this blog post, we’ll talk about:

  • What is bodyweight curl
  • Their benefits and different versions
  • How to do them correctly
  • How to incorporate them into your workout regimen.

Get ready to use bodyweight curls to build bigger arms.

What is a Bodyweight Curl?

A bodyweight curl is a type of exercise that focuses on the muscles of your upper arm, particularly the biceps. It is a strength training exercise that uses your own bodyweight as resistance instead of traditional weights or machines.

From this, bodyweight biceps curl exercises both men and women can take the advantage to see maximum gains. You can incorporate all the following exercises into your bicep workout regimen.

It’s a myth that men and women need to perform different workouts for bicep gains. All the bodyweight biceps curl exercises below can be performed by both men and women for huge gains and strength.

Know More: 25 Best Exercises For Flabby Arms (Lose Arm Fat)

1. Bodyweight Bicep Curl

The bodyweight bicep curl is a very effective bodyweight isolation exercise for building muscle and strength. Unlike traditional bicep curls that use dumbbells or barbells, this exercise relies solely on your body weight as resistance.

Sometimes we may not have access to equipment, but that is not an issue with the bicep leg curl, as you only need your arms and legs.

Since both arms work independently, bodyweight bicep curls help identify and address any muscular imbalances.

Bodyweight Bicep Curl

How To Do Bodyweight Bicep Curl

  1. Begin by sitting on a chair as close to the edge as possible.
  2. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
  3. Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
  4. Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
  5. Repeat for the desired number of reps. Repeat the exercise with your left arm.


  • Try to get as much range of motion as possible.
  • You can perform a variation of the bicep leg curl lying down.
Know More: Bodyweight Biceps Exercises At Home To Bigger Arm

2. Towel Bicep Curls

You can perform this exercise by standing with your back against the wall and grabbing both ends of a towel while putting one foot on a sling.

A towel’s instability forces your bicep muscles to work harder, which results in greater muscle activation and development.

Gripping the towel tightly improves your grip strength, which helps build bigger biceps and forearms.

Towel bicep curls bodyweight bicep exercises

How To Do Towel Bicep Curls

  1. Stand with your knees slightly bent, and your abs tucked in, your non-dominant arm down at your side with your palm facing forward. Put your opposite palm over your wrist.
  2. Make a fist with your working hand and execute a biceps curl with that arm while resisting it with the other.
  3. Shift the resistance on the way, so your palm pushes the working arm down. Return to the starting position.
  4. Finish your set, then repeat, with the other arm doing the work.


  • Keep your core tight and your shoulders down while doing this exercise.
  • Keep your elbows close to your sides.
  • Focus on a full range of motion during each curl.
  • Experiment with different tempos, such as slow and controlled curls or explosive power curls, to diversify your training stimulus.
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Frequently Asked Questions (FAQ’s)

How often should we work on our biceps?

Biceps workout can be done at least 2 days a week with a minimum of 48-72 hours rest in between.

Is it normal for my arms to pain after the workout?

It’s not normal to have pain in your arms after a workout. What you should be feeling is a mild soreness and not pain.

How to combine bodyweight bicep curl exercises into a great home workout.

  • Choose three of the exercises and do 8-12 repetitions.
  • Do three sets of each exercise, with 90-120 seconds of rest between sets.


Bodyweight bicep curls are an excellent exercise for anyone who wants to build strong, toned arms without the need for heavy weights or gym equipment.

When you do different variations and follow proper form, you can effectively target your biceps and see significant progress.

With consistency and dedication, you’ll be on your way to achieving impressive arm strength and definition.

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