Kneeling Bicep Curl: How-to, Benefits & Variations
Kneeling bicep curls isolate the biceps by removing hip momentum. Kneel tall, curl dumbbells with elbows pinned, lower slowly. Builds arm strength with better form.
Kneeling Bicep Curl: How-to, Benefits & Variations
Most bicep curl tutorials assume you are standing in a gym mirror trying to build sleeve-busting arms. That is not you. Kneeling bicep curls strip away the ego lift. You cannot swing your hips or rock backward when your knees are on the floor. Every ounce of work goes straight into the muscle. I use this variation with every client who tells me they never feel curls in the right place.
Full Body Pilates 4
Jessica Casalegno
How to Do Kneeling Bicep Curls
Set up in the starting position for kneeling bicep curl. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Make sure we are extending our arms all the way down. I want full stretch on that bicep."
Complete the full range of motion. "Your blocks are becoming your weights... Give me little bicep curls right here."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Pushing my bum back ever so slightly, just so I can keep that balance."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The kneeling bicep curl directly supports this by targeting key muscle groups.
Coach's Tips
"Make sure we are extending our arms all the way down. I want full stretch on that bicep." - Sophie Jones
Sophie Jones
"Your blocks are becoming your weights... Give me little bicep curls right here." - Jessica Casalegno
Jessica Casalegno
"Pushing my bum back ever so slightly, just so I can keep that balance." - Sophie Jones
Sophie Jones
"If you'd like to add arm weights on... you're more than welcome." - Jessica Casalegno
Jessica Casalegno
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The kneeling bicep curl loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The kneeling bicep curl targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The kneeling bicep curl directly addresses this.
Requires minimal equipment
No equipment needed. You can do the kneeling bicep curl at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the kneeling bicep curl with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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