Bodyweight Side-Lying Bicep Curl

Bodyweight Side-Lying Biceps Curl Instructions

Starting Position

1. Lie on Your Side: Find a comfortable, flat surface. Lie on your side with your legs stacked on top of each other. Keep your head aligned with your spine.
2. Position Your Hands: Use the arm that is on the top (the one furthest from the ground) to rest your head, or keep it straight above your body. The bottom arm should be positioned on the ground for support.

Movement

1. Bend Your Elbow: With your top arm, bend your elbow and bring your hand towards your shoulder, mimicking a curl motion. Focus on using the bicep muscles to lift.
2. Control the Movement: Slowly lower your hand back down to the starting position. Keep the motion controlled to engage the muscles correctly.
3. Repetitions: Perform 10-15 repetitions on one side, then switch to the other side and repeat.

Tips

- Keep your core engaged to stabilize your body throughout the movement.
- Ensure your body remains straight and avoid twisting your torso.
- Focus on squeezing your bicep at the top of the curl for maximum engagement.

Progression

- To increase difficulty, you can hold a small weight in your top hand, or increase the number of repetitions or sets as you get stronger.