Doorway Biceps Curl
Expert Advice
Focus on isolating the biceps by keeping your body still; avoid using momentum to perform the curl. Keep your elbows close to your body.
How-to-do Steps
- Stand in a doorway with your palms pressed against the doorframe at shoulder height.
- Lean forward slightly, creating resistance with your body weight.
- Perform a biceps curl motion by bending your elbows and bringing your body closer to the doorframe.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Doorway Biceps Curl primarily targets the Biceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps80%
Secondary
Forearms20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Doorway Biceps Curl work?
Doorway Biceps Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Doorway Biceps Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Doorway Biceps Curl suitable for beginners?
Yes, Doorway Biceps Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
