Doorway biceps curl
A bodyweight curl using a doorframe. The perfect zero-equipment biceps isolation.
TrainsBiceps
NeedsBodyweight
The movement
2 stages
Start
01 Start
Lean back with your arm perfectly straight.
02 End
Curl yourself forward, keeping your elbow high.
How to do it
Setup
- Stand facing the edge of a sturdy doorframe.
- Grab the frame with one hand at chest height.
- Walk your feet toward the doorframe and lean your weight back until your arm is straight.
Execution
- Keep your body completely rigid like a plank.
- Bend your elbow to pull your chest toward the doorframe.
- Stop when your hand reaches your shoulder, then slowly lower back until your arm is straight.
BreathingInhale as you lower back, exhale as you curl forward.
Getting it right
Form cues
- Keep your elbow high and pointed forward; don't let it drop to your side.
- Squeeze your biceps hard at the top of the movement.
Common mistakes
- Dropping the hips and curling the back instead of keeping a rigid plank.
- Using momentum by swinging the body forward.
Worth knowing
- Make sure the doorframe is sturdy and your grip is secure before leaning back.
General guidance, not medical advice. See how Setkit works.
Notes
Finding a way to isolate the biceps without weights or a pull-up bar is notoriously difficult. The doorway biceps curl solves that problem by turning your own body into the resistance. By anchoring yourself to a doorframe and leaning back, you force the biceps to lift a percentage of your bodyweight.
The beauty of this exercise is the built-in scaling. The closer you place your feet to the base of the doorframe, the further back you lean, and the heavier the curl becomes. Stand almost upright for a light pump, or walk your feet all the way in for a heavy, low-rep challenge.