Heel Tap Arm Curl

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core engaged.
2. Position your arms at your sides with your palms facing forward and fingers slightly curled.
3. Keep your shoulders pulled back and down, maintaining a proud chest.

How to do it

1. Step one foot forward and tap your heel on the ground while simultaneously curling both hands toward your shoulders.
2. Exhale during the tap and curl, squeezing your biceps and bracing your abdominals.
3. Inhale as you return your foot to the starting position and lower your arms with a controlled tempo.
4. Repeat the movement immediately by alternating to the opposite leg.

Form checklist

• Keep your elbows tucked close to your ribcage to isolate the biceps.
• Maintain an upright posture and avoid leaning backward as you tap your heel.
• Ensure the heel tap is light and controlled rather than a heavy step.
• Keep your toes pointed upward (dorsiflexion) during the tap to engage the calves and shins.

Pro tips

• Create your own resistance by squeezing your biceps as hard as possible at the top of the curl.
• Focus on a sharp contraction of the quadriceps on the tapping leg to maximize lower body activation.

Make it harder

• Increase the pace to a rhythmic 'bounce' to elevate your heart rate and turn it into a cardio-burn move.
• Perform a shallow single-leg squat on the supporting leg as you tap the opposite heel forward.

Frequently asked

What muscles does the heel tap arm curl work?

The heel tap arm curl primarily targets the biceps, calves, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the heel tap arm curl?

The heel tap arm curl requires no equipment — just your body weight.

Is the heel tap arm curl good for beginners?

Yes. The heel tap arm curl is a beginner-friendly movement and a strong foundation to build on.

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• Barbell Frog Stance DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Biceps Curl SquatIntermediate · biceps, glutes, hamstrings, and quadriceps