Lying Biceps Curl
Lying Biceps Curl Exercise Description
The Lying Biceps Curl is a bodyweight elbow‑flexion exercise performed prone on the floor, using friction against the surface to create resistance. It primarily trains the biceps brachii, with the brachialis and brachioradialis assisting; the anterior deltoids, rotator cuff, and scapular stabilizers help maintain shoulder position, while the trunk musculature supports a neutral spine. Working with a supinated (palms‑up) forearm position emphasizes the biceps’ role in flexing the elbow and contributes to forearm supination control. Because the resistance comes from body angle and surface friction, you can position yourself to match your current strength while keeping the movement focused on smooth elbow flexion rather than whole‑body pulling. The goal is to curl the forearms toward the upper arms while the torso stays stable, shoulders stay set, and wrists remain neutral throughout the range.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Long Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Deltoid - Anterior, Infraspinatus, Subscapularis, Transversus Abdominis, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Outer Bicep
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Biceps Curl Exercise
‘- Set up on a smooth floor with a mat under your knees; place hands/forearms on small towels or sliders.
– Form a straight line from knees to head (kneeling plank), ribs down, glutes lightly engaged, neck long.
– Hands shoulder‑width, palms up (supinated), wrists straight; elbows slightly in front of the shoulders.
– Set shoulders: gentle scapular depression and slight retraction to keep the upper arms aligned.
– Initiate by flexing the elbows to slide the hands toward the shoulders; keep the torso still and hips extended.
– Keep elbows pointing generally forward and close to shoulder width—avoid flaring outward.
– Stop when forearms approach the upper arms or elbows stack under the shoulders without shrugging.
– Extend the elbows slowly to return, maintaining a neutral spine and quiet ribs (no low‑back arching).
– Keep wrists neutral and forearms aligned with the hands; avoid bending or twisting at the wrists.
– Move smoothly and under control; maintain steady breathing and consistent tension throughout.
Lying Biceps Curl Tips
‘- Set up on a smooth floor and place your hands/forearms on towels or sliders for controlled friction.
– Hold a straight line from knees to head, keeping ribs down, glutes lightly engaged, and neck long.
– Position hands shoulder-width apart, palms up, wrists straight, with elbows slightly in front of the shoulders.
– Gently depress and slightly retract your shoulder blades before moving to set the shoulders.
– Initiate the curl by flexing the elbows to slide the hands toward the shoulders, keeping the torso still and hips extended.
– Keep elbows pointing generally forward and near shoulder width, avoiding outward flare.
– Stop the curl when forearms approach the upper arms or elbows stack under the shoulders without shrugging.
– Extend the elbows slowly to return, maintaining a neutral spine and quiet ribs without low-back arching.
– Keep wrists neutral and forearms aligned with the hands; avoid bending or twisting at the wrists.
– Move smoothly and under control, maintaining steady breathing and consistent tension throughout.
Lying Biceps Curl Beginner Introduction
The Lying Biceps Curl is a bodyweight floor exercise that targets the biceps while the person lies face down and glides the arms along a smooth surface. Resistance comes from friction between the hands or forearms and the floor, so there is no need for dumbbells or bands. As the elbows bend and the hands slide in toward the body, the biceps take the lead, with help from the forearms and the front of the shoulders. Muscles around the shoulder joints and shoulder blades, along with the core, contribute by holding a steady body position.
A palms‑up hand position highlights the biceps’ role both in bending the elbow and in turning the forearms outward. Because the challenge depends on body position and how easily the hands slide, the difficulty can be matched to the individual’s current strength while attention stays on the arms rather than using a full‑body pull. The movement centers on smoothly drawing the lower arms toward the upper arms while the torso remains firm, the shoulders stay stable, and the wrists stay straight throughout the motion.