How to do the Doorway Biceps Curl
- Stand in a doorway and grip both edges of the frame at chest height.
- Lean back on straight arms, body straight from head to heels.
- Bend your elbows to pull your body back toward the frame.
- Slowly lean back until your elbows are fully extended.
Full technique — 7 steps
- Stand facing a doorway with your feet close to the door frame.
- Grip both edges of the frame with your hands at about chest height.
- Lean back until your elbows are fully extended and your body is straight from head to heels.
- Bend your elbows to pull your body back toward the frame.
- Finish when your elbows are fully bent and close to your ribs.
- Lower yourself back under control until your elbows are fully extended.
- 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
Compared with similar variants
| Doorway Biceps Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | No equipment | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Hammer Drag Curl Same level
- Alternating Dumbbell Curl Same level
Resistance bands
- Resistance Band Drag Curl Same level
- High Resistance Band Hammer Curl Same level
Machine
- Ski Erg Biceps Curl Same level
Kettlebell
- Incline Bench Kettlebell Preacher Curl Same level
- Kettlebell Concentration Curl Same level
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
- Easier Leg Resisted Biceps Curl
- This exercise Doorway Biceps Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Leg Resisted Biceps Curl.
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).
