Biceps Curl with Bed Sheet
Description
The biceps curl with bed sheet is a no-equipment bicep curl using a bed sheet for resistance. The lifter wraps the sheet around a sturdy anchor like a door handle, grips the ends, and self-resists the curl by pulling against the sheet. It is a useful travel arm move.
Muscle Group
Equipment Required
Biceps Curl with Bed Sheet Instructions
- Wrap a bed sheet around a sturdy door handle or fixed anchor at hip height.
- Grip both ends of the sheet with both hands.
- Step back to take tension on the sheet.
- Set the elbows tight against the sides.
- Brace your core and keep the chest tall.
- Curl the hands up toward the shoulders pulling against the sheet.
- Apply self-resistance with the sheet to load the biceps.
- Lower with control to the start.
Biceps Curl with Bed Sheet Form & Visual
Biceps Curl with Bed Sheet Benefits
- Travel-friendly arm move
- No equipment needed
- Builds bicep size
- Useful for hotel rooms
- Strong creative arm move
- Easy to scale by tension
Biceps Curl with Bed Sheet Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
Biceps Curl with Bed Sheet Variations & Alternatives
- Towel Curl
- Standing Curl
- Hammer Curl
- Concentration Curl
