The side lying bicep curls is a home-based exercise where you can train your biceps muscle using your body weight. If you don’t have access to gym equipment this exercise is so convenient and easy for you to train your biceps muscle perfectly.
To perform this exercise you have to be aware of some techniques. If you need a new exercise to put maximum weight on your arms muscle then the side lying bicep curls are a perfect addition to your arm workout routine.
Anatomy behind side lying bicep curls
If you don’t have access to gym equipment this exercise is so convenient and easy for you to train your biceps muscle perfectly. To perform this exercise you have to be aware of some techniques.
If you need a new exercise to put maximum weight on your arms muscle then the side lying bicep curls are a perfect addition to your arm workout routine.
Biceps brachii
Biceps brachii is a two-headed muscle, located anteriorly of your arm, it has no attachment to the humerus itself. The long head originated from the supraglenoid tubercle of the scapula and is inserted into the radial tuberosity of the radial bone.
The short head originated from the coracoid process of the scapula and insert into the radial tuberosity of the radial bone. Actually, two heads are coming from two different points but in end, they become one and attach to the radial tuberosity.
The prime function of the biceps muscle is the supination of the forearm. It also flexes the upper arm at the elbow joint. Bicep brachii is supplied by the musculocutaneous nerve.
Coracobrachialis
The coracobrachialis muscle is situated under the biceps brachii muscle in the arm. Coracobrachialis is originated from the coracoid process of the scapula and is inserted into the medial side of the shaft of the humerus.
Prime flexor of the arm at the shoulder joint and assisted muscle adduction. The coracobrachialis muscle is supplied by the musculocutaneous nerve.
Brachialis
The brachialis muscle is the deepest and distally situated muscle of the arm. The brachialis is originated from the lateral and medial surface of the shaft of the humerus and is inserted into the ulnar tuberosity. Flexion of the elbow joint.
It is also supplied by the musculocutaneous nerve. When you perform side lying bicep curls, these three muscles are primarily activated. These form the anterior portion of the upper arm.
How to do side-lying bicep curls
- Take an exercise mat and lie on one side, and bend your knees and waist.
- Place your uppermost hand behind your head.
- Hold your lowermost leg with your lowermost hand and pull on it while flexing your torso simultaneously.
- At the end range hold for 2 seconds, and feel the contraction.
- Bring your body back slowly to starting position but keep hold of your leg.
- Do it slowly and carefully for the desired number of repetitions.
Keep in mind during side-lying bicep curls
- When you pull your leg, make sure to assist your biceps and bend your torso.
- Core and back should be engaged throughout this exercise.
- Do some mobility exercises, before you perform this.
- For better contraction and hypertrophy, at the end range hold for 2 seconds and slowly bring back.
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Bodyweight bicep curls alternatives:
Along with side lying bicep curls, many other exercises are effective to train your biceps muscle intensely. Actually, to hit your biceps all head, you have to do some variation of bodyweight bicep curls.
All of these bodyweight bicep curls exercises can be performed by men and women both for desired strength and gain. Learn the adjunct technique and form to perform this exercise perfectly, which promote muscle growth.
Towel bicep curls
The towel bicep curl is the best home-based exercise to strengthen and grow your biceps muscle naturally. You can do this exercise by standing with your back supported on the wall. Take a long towel, put your one foot on the middle of the towel, hold two ends of the towel and pull it towards your face.
How to do towel bicep curls
- Take a long towel for this exercise.
- Stand with a supported back on the wall, slightly bend your knees and keep engaging your core muscles.
- Grabbing both ends of the towel while putting one foot on the towel.
- Bring it up by pulling two towel end, toward your face
- In the end, range holds for two seconds, and feel the contraction for required hypertrophy.
- Bring it down slowly to starting position and repeat for the desired repetition.
Keep in mind during towel bicep curls
- Keep your back supported on a wall during exercise.
- Core and back should be engaged throughout this exercise.
- Keep your shoulder girdle down when you are pulling the weight up.
- Hold for at least 2 seconds at the end range.
To promote your muscle strength and growth you can do three to four sets of 15 repetitions. The main thing is to do this exercise slowly, perfectly, and with concentration.
Bodyweight bicep curl
The bodyweight bicep curl is a significant home-based exercise for building muscle and strength. If you don’t have access to gym equipment, this exercise can work effectively when you include these in your arm workout routine.
This bicep curl is performed by your upper arm and your leg weight, you don’t need anything else. We are demonstrating this exercise for the right bicep muscle.
How to do a body-weight bicep curl
- Sitting on a flat bench or flat chair as close to the edge as possible.
- Place your right hand under your left thigh in the middle of your posterior thigh.
- Slowly bring your thigh up with exhale, as high as you can.
- In the end range holds for 2 seconds and feels the contraction.
- Inhale and slowly bring your thigh down, so your foot doesn’t touch the ground.
- Repeat this perfectly for the desired number of repetitions and get hypertrophy.
Keep in mind during a body-weight bicep curl
- Keep your core and back engaged during this exercise.
- The shoulder will be fully contracted when you pull it up.
- Try to achieve maximum range of motion, as much as possible.
- Perform this exercise slowly to get maximum hypertrophy.
To promote your muscle strength and growth you can do three to four sets of 15 repetitions. The main thing is to do this exercise slowly, perfectly, and with concentration.
Programing biceps exercise into your routine:
You can train your bicep muscle intensely by using your body weight. Side-lying biceps exercise is one of them, which is most beneficial to grow your biceps muscle.
Along with side-lying biceps exercises, many other exercises are present which are helps to train biceps muscles. Here are some home-based exercises, you can include them in your workout routine to train your biceps muscle intensely.
| Exercises | Sets and Reps | Rest Time |
|---|---|---|
Conclusion
We discussed the perfect form and some tips about those based on research and year of experience. To get maximum results from those exercises, you have to perform them correctly.
For home-based bicep training, these exercises are sufficient to put maximum weight on your biceps muscle and get maximum hypertrophy.
That’s it! Next time when someone wonders, “How to do Side Lying Bicep Curls?” Take charge and start explaining. Have question? Don’t hesitate to let me know in the comment section below. I will try my best to answer all of them.
Frequently asked questions
Are lying bicep curls good?
If you have,t access to gym equipment, to train your biceps muscles at home lying biceps curls is a significant exercise for a powerful and massive arm.
Which bicep curl is most effective?
If you have access to gym equipment then hammer curl. barbell curl and biceps cable pull are very good exercises. If you want to do at-home side lying bicep curls, towel biceps curls and bodyweight biceps curls are very efficient to hit your biceps.
Can you do bicep curls without weights?
yes, you can do bicep curls without weight. Actually, if you have,t gym equipment you can perform this bicep curl with your body weight.
Are there any bodyweight bicep exercises?
Yes, there are many biceps bodyweight exercises, including supinated pull-ups, lying bicep curls, towel bicep curls, and biceps bodyweight curls.
Can you grow biceps with just curls?
You can train your biceps muscle perfectly with just a curl, but to put a hit on your muscle on all sides you have to do various exercises including dumbbells, cable, and barbells.
Is it OK to train biceps every day?
No, you can’t train your biceps muscle every day. For this, you have to understand your muscle mind. Actually, when we are doing exercise, some microtears happen inside muscle fibers. To repair this microtear and promote growth you need rest. So you can train your bicep muscle 3 a week. One day train one day rest. or 2 days a week.
