Biceps curls with body weight

Use your own body weight to train your biceps. This exercise not only strengthens your upper arms but also promotes overall stability and control of your body.

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Preparation

Set the highest resistance level and insert the handlebar. Secure the sled so that the handlebar is positioned below the chin.

Starting Position

Now grip the handle slightly wider than shoulder-width and position yourself at a 45-degree angle facing the wall.

Execution

Now bend your arms with your body tensed and pull your chin over the handlebar. Attention: The handlebar will rotate in the loop while doing this.

Variants

The lower you choose the starting position, the more challenging this exercise will be.

Muscles Used

Biceps

Back

What makes this exercise particularly effective?

This creative variation uses your own body weight as resistance—for example, in the form of isometric curls where you press your hands together or pull a part of your body. Especially for bicep training, it offers a functional solution for targeted activation of the biceps in everyday situations or on the go.

What effect does the exercise achieve?

Targeted muscle activation: Even with minimal equipment, such as body tension or isometric exercises, you can train your biceps effectively and in a focused manner.
Strong mind-body connection: Bodyweight exercises enhance proprioception, muscular tension, and neuromuscular control—all essential for long-term strength development.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though bicep curls with body weight are not part of the classic Big 5, they can complement this training concept effectively:

Enhances body control and proprioception: Proper body control is crucial for performing the Big 5 movements safely and with correct technique.
Supports posture and functional strength: Improved muscular tension gained through these exercises positively affects posture, stability, and overall training performance.