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Backpack Curls 7s · no sound

Backpack Curls

A standing curl that uses a loaded backpack held by the straps as the resistance for the biceps and forearms.

Primary muscle
Biceps
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Pack a sturdy backpack so the load is even, then stand tall with the feet about hip-width apart.
  2. Gather both shoulder straps in one hand so the bag hangs beside the thigh.
  3. Keep the torso still and the working elbow close to the side.
  4. Curl the bag toward the shoulder by bending the elbow, without swinging the hips.
  5. Squeeze at the top, then lower the bag until the arm is almost straight.
  6. Finish the set, then switch hands if you are curling one side at a time.

Common mistakes

  • Swinging the torso or hiking the shoulder to lift a bag that is too heavy.
  • Letting the elbow drift forward so the curl becomes a front raise.
  • Gripping only one loose strap so the bag twists and dumps the load.
  • Using a bag with sharp or fragile contents that cannot be curled safely.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

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Good to know

What muscles does the Backpack Curls work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Backpack Curls?
None. It is a bodyweight exercise.
Is the Backpack Curls good for beginners?
GymVim rates it beginner.

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