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Biceps Curl with Bed Sheet

Biceps Curl with Bed Sheet

The Biceps Curl with Bed Sheet is a unique and effective exercise that targets the biceps muscles in your arms. This exercise variation is a fantastic way to achieve toned and defined biceps without the need for traditional dumbbells or barbells. It can be done in the comfort of your home using a bed sheet or any long, sturdy fabric. To perform this exercise, start by standing upright with your feet shoulder-width apart. Grasp the bed sheet firmly with both hands, making sure your palms are facing forward. The sheet should be held with a shoulder-width grip. Keeping your upper arms close to your body, exhale and slowly curl the sheet upward towards your chest, contracting your biceps muscles. It is important to maintain a strong core and keep your elbows stationary throughout the movement. As you curl the sheet, focus on squeezing your biceps at the top of the movement for maximum muscle activation. Hold this position briefly before slowly lowering the sheet back to the starting position, maintaining control and resistance. The Biceps Curl with Bed Sheet is a versatile exercise that allows for different variations and progressions. By adjusting your hand placement on the sheet or incorporating tempo changes, you can add variety and challenge to your workout routine. Remember to always warm up before attempting any exercise, and if you experience any pain or discomfort, stop immediately. Incorporating this exercise into your regular training routine can help you build sculpted and strong biceps in the comfort of your home.


  • Stand up straight with your feet shoulder-width apart.
  • Hold the bed sheet with both hands, palms facing upward. Your hands should be shoulder-width apart.
  • Keep your elbows close to your body, and slowly curl the bed sheet up towards your chest.
  • Contract your biceps muscles and hold the position for a second while squeezing the bed sheet.
  • Slowly lower the bed sheet back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to target the biceps effectively.
  • Choose an appropriate resistance level that allows you to perform 8-12 reps with good form.
  • Squeeze the biceps hard at the peak contraction of the curl for maximum muscle activation.
  • Focus on a slow and controlled eccentric phase (lowering the weight) to maximize muscle growth.
  • Incorporate different variations of the biceps curl, such as preacher curls or hammer curls, to target the muscle from different angles.
  • Gradually increase the resistance or repetitions over time to continue challenging your biceps.
  • Rest for 48-72 hours between biceps workouts to allow for proper recovery and muscle growth.
  • Include other compound exercises like rows or pull-ups to strengthen the back and indirectly support biceps development.
  • Stay consistent with your workouts and maintain a balanced diet to support muscle growth and recovery.
  • Listen to your body and avoid training to failure every session to prevent overtraining and injury.


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