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Power Sled Biceps Curl

Power Sled Biceps Curl

The Power Sled Biceps Curl is a dynamic exercise that targets the biceps, while also engaging muscles in the shoulders, upper back, and core. This exercise is a variation of the traditional biceps curl, but with the added challenge of using a power sled. The power sled is essentially a weighted sled that you push or pull to increase resistance during your workout. To perform the Power Sled Biceps Curl, you'll start by attaching a rope or handle to the power sled. Stand facing the sled with your feet shoulder-width apart and knees slightly bent. Hold the rope or handle with an underhand grip, palms facing up, and your arms fully extended. Next, engage your biceps by flexing your elbows and curling the sled towards your chest. Maintain control and focus on using your biceps to lift the sled, rather than your shoulders or back. Once you have fully contracted your biceps, slowly lower the sled back to the starting position, maintaining tension throughout the movement. The Power Sled Biceps Curl is an excellent exercise for building upper body strength and size. The added resistance from the power sled helps to create a greater challenge for your muscles, leading to increased muscle fiber recruitment and growth. It also requires stabilizing muscles to work harder, promoting overall strength and stability. Incorporating the Power Sled Biceps Curl into your workout routine can provide a fresh stimulus for your biceps, helping to break through plateaus and build stronger, more defined arms. Remember to start with a weight that challenges you but allows for proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise. Keep in mind that proper form is crucial to prevent injury and maximize results. If you're uncertain about your technique, consider working with a qualified fitness professional who can guide you through the exercise safely and effectively.


  • Position the power sled in front of you and load it with the desired weight.
  • Stand with your feet shoulder-width apart and grasp the handles of the sled, palms facing up.
  • Maintain an upright posture, engage your core, and keep your shoulders relaxed.
  • Begin the movement by flexing your elbows, curling the sled towards your shoulders.
  • Keep your upper arms stationary throughout the exercise and focus on using your biceps to lift the sled.
  • Continue the movement until your biceps are fully contracted and the sled is close to your shoulders.
  • Pause for a brief moment to squeeze your biceps at the top of the movement.
  • Slowly reverse the movement, lowering the sled back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance to build strength and avoid injury.
  • Engage your core throughout the exercise to maintain stability and prevent strain on your lower back.
  • Ensure proper form by keeping your shoulders back and down, and your elbows close to your body as you curl the sled.
  • Control the movement both on the way up and on the way down to maximize muscle activation.
  • Incorporate different grip positions, such as underhand and overhand, to target your biceps from different angles.
  • Add variation to your workout by incorporating inclined or declined positions to change the intensity and challenge your muscles.
  • Allow for adequate rest between sets to recover and prevent overtraining.
  • Combine the Power Sled Biceps Curl with other exercises to create a well-rounded arm workout.
  • Fuel your body with a balanced diet and sufficient protein to support muscle growth and repair.
  • Listen to your body and consult with a fitness professional if you experience any pain or discomfort.


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