# Doorway Biceps Curl

A bodyweight biceps curl done by gripping a door frame and leaning back. Bending the elbows pulls your body back toward the frame, training the biceps and forearms without equipment.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/doorway-biceps-curl/video/male.mp4
- HTML: https://seto.fit/exercises/doorway-biceps-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 6/10
- Rear delts: 3/10
- Rhomboids: 3/10

## How to do the Doorway Biceps Curl

1. Stand in a doorway and grip both edges of the frame at chest height.
2. Lean back on straight arms, body straight from head to heels.
3. Bend your elbows to pull your body back toward the frame.
4. Slowly lean back until your elbows are fully extended.

### Full technique — 7 steps

1. Stand facing a doorway with your feet close to the door frame.
2. Grip both edges of the frame with your hands at about chest height.
3. Lean back until your elbows are fully extended and your body is straight from head to heels.
4. Bend your elbows to pull your body back toward the frame.
5. Finish when your elbows are fully bent and close to your ribs.
6. Lower yourself back under control until your elbows are fully extended.
7. Move your feet closer to the frame to make each rep harder.

## Common mistakes

- Bending at the hips
- Pulling with the shoulders
- Cutting off the bottom range
- Dropping into the bottom without control

## Form cues

- Keep hips fully extended
- Fully extend each rep
- Change foot position for load
- Pull with the elbows

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Hammer Drag Curl](https://seto.fit/exercises/dumbbell-hammer-drag-curl/), [Alternating Dumbbell Curl](https://seto.fit/exercises/dumbbell-curl-alternating/)
- **Resistance bands**: [Resistance Band Drag Curl](https://seto.fit/exercises/resistance-band-drag-curl/), [High Resistance Band Hammer Curl](https://seto.fit/exercises/high-resistance-band-hammer-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- Easier: [Leg Resisted Biceps Curl](https://seto.fit/exercises/leg-resisted-biceps-curl/) — 15% of bodyweight
- **This exercise: Doorway Biceps Curl — 40% of bodyweight**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Doorway Biceps Curl work?

Primary: Biceps 9/10. Also works: Forearms 6/10, Rear delts 3/10, Rhomboids 3/10.

### Which joints does the Doorway Biceps Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Doorway Biceps Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Doorway Biceps Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Doorway Biceps Curl?

Dumbbells: Dumbbell Hammer Drag Curl, Alternating Dumbbell Curl. Resistance bands: Resistance Band Drag Curl, High Resistance Band Hammer Curl. Machine: Ski Erg Biceps Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Doorway Biceps Curl?

Leg Resisted Biceps Curl (15% of bodyweight), Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Doorway Biceps Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/