Biceps Curl under Table
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The biceps curl under table is a bodyweight exercise that trains the biceps using a sturdy table as your resistance. Sitting or kneeling beneath the table edge, you curl your forearms upward as if lifting the table, loading the biceps through an isometric or self-resisted contraction. It is a convenient way to work the biceps anywhere a solid table is available, with no equipment to buy.
Biceps Curl under Table: So führst du sie aus
- 1Find a sturdy, heavy table that will not tip or lift, and sit or kneel underneath its edge with your back straight.
- 2Position your knees bent and your torso upright so your forearms can reach the underside of the tabletop.
- 3Place your palms flat against the underside of the table, hands roughly shoulder-width apart, with your elbows tucked close to your sides.
- 4Brace your core and set your shoulder blades down and back to create a stable base.
- 5Curl upward by pressing your palms into the table as if trying to lift it, squeezing your biceps hard while your elbows stay pinned at your sides.
- 6Hold the peak contraction for a slow count, keeping the upward pressure steady and controlled.
- 7Ease off the pressure gradually rather than letting go all at once, returning to a relaxed start.
- 8Repeat for your target reps or timed holds, then rest.
Technik-Tipps
- Keep your elbows tucked against your sides throughout so the effort stays on the biceps rather than the shoulders.
- Drive the force through your palms and forearms, not by leaning your whole torso back into the table.
- Use a slow, deliberate tempo and a strong squeeze at the top, since the resistance comes from your own effort against a fixed surface.
- Confirm the table is heavy and stable before loading it hard, so it cannot tip onto you or slide.
- Breathe out as you press up into the contraction and breathe in as you ease off.
Häufige Fehler
- Using a light or unstable table that lifts or slides, which removes the resistance and creates a tipping hazard.
- Letting the elbows drift forward or flare out, which shifts work to the shoulders and reduces tension on the biceps.
- Leaning the torso back to push with bodyweight instead of curling with the arms, which cheats the rep and trains the wrong muscles.
- Jerking into the contraction and releasing abruptly, which loses muscular tension and risks straining the elbow or wrist.
- Rounding the back and slumping under the table, which strains the spine and weakens your pressing base.
Häufig gestellte Fragen
What muscles does the biceps curl under table work?
It targets the biceps on the front of your upper arms. Because the resistance is your own effort against a fixed table, the biceps work to flex the elbows and lift, with the forearms assisting to keep the wrists steady.
Is the biceps curl under table good for beginners?
Yes. It needs no weights, you control the intensity by how hard you press, and the fixed table makes the movement easy to learn. Start with lighter pressure and shorter holds, then build up as your biceps adapt.
How many sets and reps should I do?
Because the load is self-generated, aim for 3 to 4 sets of slow reps or timed holds of 10 to 30 seconds. Push hard enough that the last few reps or seconds feel challenging, and rest about a minute between sets.
What is a good alternative to the biceps curl under table?
Any biceps-focused bodyweight or self-resisted movement works as a substitute, such as a self-resisted curl pressing one hand against the other, or a chin-up if a sturdy bar is available. Pick whichever lets you load the biceps safely with what you have on hand.
Where should I feel this exercise?
You should feel it in the biceps at the front of your upper arms as you press up into the table. If you feel it mostly in your shoulders or lower back, tuck your elbows in and stop leaning your torso into the table.
