Biceps Curl Under Table

Muscles worked

Setup

1. Lie on your back underneath a sturdy, heavy table that can support your weight.
2. Position your upper chest directly beneath the edge of the table.
3. Grip the edge of the table with an underhand (supinated) grip, hands shoulder-width apart.
4. Extend your legs straight out with heels on the floor for maximum difficulty, or bend your knees for more support.

How to do it

1. Exhale as you pull your chest toward the table edge by flexing your elbows and squeezing your shoulder blades together.
2. Focus on pulling with your biceps and driving your elbows toward the floor.
3. Hold the peak contraction at the top for one second, ensuring your chest nearly touches the table.
4. Inhale as you slowly lower your body back to the starting position using a controlled 3-second tempo.

Form checklist

• Maintain a straight line from your head to your heels; do not let your hips sag.
• Keep your core and glutes tight throughout the entire range of motion.
• Avoid shrugging your shoulders toward your ears; keep them depressed and back.
• Keep your neck in a neutral position rather than reaching with your chin.

Pro tips

• To maximize bicep recruitment, imagine you are trying to curl the table toward your forehead rather than just pulling your body up.
• Focus on a 'thumbless' grip if the table edge allows to shift more tension onto the biceps and forearms.

Make it harder

• Elevate your feet on a chair or bench to increase the angle and the percentage of body weight you are lifting.
• Add a 2-second pause at the top of each rep to increase time under tension for the biceps.

Frequently asked

What muscles does the biceps curl under table work?

The biceps curl under table primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the biceps curl under table?

The biceps curl under table requires no equipment — just your body weight.

Is the biceps curl under table good for beginners?

Yes. The biceps curl under table is a beginner-friendly movement and a strong foundation to build on.

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• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps