Backpack Biceps Curl

Start

Finish

similar: Dumbbell Bicep Curl

How to do it

Load a backpack with books or water bottles, hold the top handle or both straps with palms facing up, and curl it from full arm extension to chest height with the elbows pinned at your sides.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

No equipment

Common mistakes

• Swinging the hips to launch the bag upward once it gets heavy
• Letting the bag hang loose so it swings and the arm never controls the descent
• Stopping the lowering at 90 degrees instead of straightening the arm fully each rep

Variations

• Single-strap backpack curl one arm at a time
• Backpack hammer curl gripping the top handle vertically

Can't do this one? Swap it for

• Dumbbell Biceps Curl
• Towel Biceps Curl
• Resistance Band Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps
• Band Preacher Curlbiceps