Arms Focus

Bodyweight Curl

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Coach Notes

Coach Take

Creative bodyweight curl variation that challenges arms through leverage.

Make It Easier

Higher-Angle Bodyweight Curl

Level It Up

Feet-Elevated Bodyweight Curl

Build Size

3-5 x 8-15, rest 60-120s

4 X 5 8 Rest 2

00

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Bodyweight

BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Lying ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep Curl

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