Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Bodyweight side lying biceps curl

Beginner

Bodyweight side lying biceps curl is a isolation bodyweight exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Bodyweight
Type
Isolation · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your side with your legs extended and your head supported by your arm.
  2. 2Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
  3. 3Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell lying supine biceps curlDumbbell
  • Dumbbell biceps curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell biceps curl reverseDumbbell
  • Biceps leg concentration curlBodyweight

Harder variations

  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Barbell prone incline curlBarbell
  • Barbell reverse preacher curlBarbell
Logged today · 1 min restBodyweight side lying biceps curl

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band alternating biceps curlResistance band
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band