Doorway biceps curl

Category

Biceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand in a doorway and grip the sides of the door frame at about hip height, palms facing forward or slightly inward depending on comfort and doorway design.
2. Step forward with one foot to create tension in your arms and lean slightly back, so your body weight helps create resistance.
3. Curl your elbows to raise your body slowly towards the door frame, keeping your elbows pinned at your sides.
4. Slowly extend your arms back to the starting position, repeat the movement.

Form tips

• Ensure your grip is firm and your hands are positioned comfortably to avoid strain on your wrists.
• Keep your body straight and avoid swinging; the motion should come solely from your biceps.
• Adjust the position of your feet to increase or decrease resistance—the further you step and lean back, the harder the curl.