Standing Biceps Curl Door Frame

Muscles worked

Setup

1. Stand in a doorway and grasp the edge of the frame with one hand using an underhand grip (palm facing you) at chest height.
2. Position your feet close to the base of the door frame.
3. Lean your body back until your working arm is fully extended and your body is at a slight diagonal angle.
4. Keep your non-working arm at your side or on your hip for balance.

How to do it

1. Exhale and pull your body toward the door frame by flexing your elbow, keeping your upper arm tucked close to your torso.
2. Continue the movement until your hand is near your shoulder, focusing on a deep contraction in the bicep.
3. Inhale and slowly lower your body back to the starting position with a controlled 3-second eccentric phase.
4. Perform all repetitions on one arm before switching to the other side.

Form checklist

• Keep your elbow pinned to your side and avoid letting it flare out or move forward.
• Maintain a straight line from your head to your heels by engaging your core and glutes.
• Avoid using your legs or hips to swing your body toward the frame.
• Ensure your grip is firm and your palm remains facing you throughout the curl.

Pro tips

• To maximize muscle fiber recruitment, focus on the 'peak contraction' by squeezing the bicep as hard as possible at the top of the movement.
• Adjust the resistance by changing your foot placement; the further your feet are from the door frame, the more body weight you have to pull.

Make it harder

• Increase the difficulty by moving your feet further past the plane of the door frame to create a steeper lean.
• Add a 2-second isometric hold at the top of the movement where the tension is highest.

Frequently asked

What muscles does the standing biceps curl door frame work?

The standing biceps curl door frame primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the standing biceps curl door frame?

The standing biceps curl door frame requires no equipment — just your body weight.

Is the standing biceps curl door frame good for beginners?

Yes. The standing biceps curl door frame is a beginner-friendly movement and a strong foundation to build on.

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