Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis (Main Target) |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Stand inside a doorway with your feet shoulder-width apart, facing the door frame.
Place your arms against the door frame at shoulder height, palms facing upwards, elbows bent.
Push against the door frame while contracting your biceps, trying to bring your body closer to the frame.
Hold the contraction for a moment, then release and repeat the movement.
Benefits
The doorway biceps curl is a bodyweight exercise that targets the biceps and forearms, promoting muscle growth and strength. By using the door frame as resistance, it provides an effective way to train the biceps without the need for additional equipment, making it suitable for home workouts or when access to a gym is limited.
Equipments
