Doorway Bicep Curl
Build strength anywhere! Doorway Bicep Curls offer a quick isometric bicep workout using just a doorway. No equipment needed.
Muscle Groups
Primary
Secondary
Instructions
1. Stand in a doorway with your feet slightly apart, about shoulder-width distance for stability.
2. Place the palms of your hands on the inside of the door frame at chest height, fingers pointing upward, elbows bent at about a 90-degree angle.
3. Grip the edges of the door frame lightly and lean back slightly to create tension in your biceps.
4. Without moving your body, try to curl the door frame towards you using your biceps, keeping your back and shoulders stationary. This is an isometric exercise, so the door won't actually move.
5. Hold the contraction for 5-30 seconds, depending on your strength and ability to maintain good form.
6. Relax and release the tension, then prepare to repeat the hold if you're doing multiple repetitions.
7. Perform several sets according to your workout routine or physical capabilities.
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