Male model ex_R5JZRR

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Upper Arms · Body Weight

Doorway Biceps Curl

intermediatestrength

Doorway Biceps Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis

How to do Doorway Biceps Curl

Stand in a doorway and grip the sides of the door frame at about hip height, palms facing forward or slightly inward depending on comfort and doorway design.
Step forward with one foot to create tension in your arms and lean slightly back, so your body weight helps create resistance.
Curl your elbows to raise your body slowly towards the door frame, keeping your elbows pinned at your sides.
Slowly extend your arms back to the starting position, repeat the movement.

Form tips

Ensure your grip is firm and your hands are positioned comfortably to avoid strain on your wrists.
Keep your body straight and avoid swinging; the motion should come solely from your biceps.
Adjust the position of your feet to increase or decrease resistance—the further you step and lean back, the harder the curl.

Doorway Biceps Curl alternatives

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

Barbell Biceps Curl

Biceps · intermediate

Biceps Curl Resistance Band

Biceps · beginner

More biceps exercises

Dumbbell Waiter Biceps Curl

Biceps · intermediate

Barbell Reverse Biceps Curl

Biceps · intermediate

Barbell Alternate Biceps Curl

Biceps · intermediate

Alternate Biceps Curl Resistance Band

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Dumbbell Alternate Biceps Curl

Biceps · intermediate

Cable Twisting Biceps Curl

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Band Incline Biceps Curl

Biceps · beginner

Dumbbell Simultaneous Biceps Curl

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Doorway Biceps Curl FAQ

What muscles does Doorway Biceps Curl work?

Doorway Biceps Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Doorway Biceps Curl?

None. Doorway Biceps Curl is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Doorway Biceps Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Doorway Biceps Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Doorway Biceps Curl burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Doorway Biceps Curl?

Other exercises for the biceps include Cable Biceps Curl (Ez-Bar), Biceps Curl Cable, Barbell Biceps Curl and Biceps Curl Resistance Band.

For developers

Use Doorway Biceps Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_R5JZRR" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_R5JZRR",
  "name": "Doorway Biceps Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_R5JZRR/mp4-720.mp4?…",
    "poster": "https://…/ex_R5JZRR/poster.jpg?…"
  }
}