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Bent over Luggage Bicep Curl

Improves balance and stability while engaging the biceps femoris

LegsBeginnerStrengthPull

At a glance

Muscles workedPrimary: Biceps Femoris. Secondary: core, stabilizers
Muscle groupLegs
DifficultyBeginner
TypeStrength · Pull
Sets & reps6 sets × 12-15 reps
Estimated calories burned~40 kcal

How to do it

  1. Step 1: Setup — stand with both feet on the ground shoulder width apart.
  2. Step 2:Hold your luggage or weight with both hands and curlit up and down..
  3. Step 3: Breathing and rhythm reminder — inhale before the movement, exhale during the curl.
  4. Step 4: Safety note — avoid losing balance, and engage the core throughout the movement.

Equipment

Coaching tips

Benefits

Improves balance and stability while engaging the biceps femoris

Common mistakes

Losing balance, not engaging the core

Make it harder

Increase the weight or reps

Make it easier

Use a shorter range of motion or support with one leg

Breathing

Inhale before the movement, exhale during the curl

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.