Doorframe Bicep Curls

Technique

Setup

Stand facing the edge of an open door frame with your toes a few inches from its base. Grip the frame with one hand at shoulder height, then lean back until that arm is straight in front of you with the elbow level with your shoulder.

Movement

Bend your elbow to curl your body toward your hand, keeping your upper arm still and level so only the forearm moves. Lower yourself slowly until the arm is straight again, finish all reps, then switch arms.

Form Tip

Hold the solid frame, never the door, and keep your torso square; pulling with your back or twisting your body turns it into a row and takes the work off the biceps.

Increase Difficulty

Walk your feet closer to the base of the frame so you lean back further, or pause for 2 seconds with the elbow fully bent.

Decrease Difficulty

Step your feet back so you stand more upright and carry less of your weight.