Backpack Curls
A standing curl that uses a loaded backpack held by the straps as the resistance for the biceps and forearms.
- Works
- Biceps
- Also works
- Forearms
- Equipment
- Other
How to
- 1Pack a sturdy backpack so the load is even, then stand tall with the feet about hip-width apart.
- 2Gather both shoulder straps in one hand so the bag hangs beside the thigh.
- 3Keep the torso still and the working elbow close to the side.
- 4Curl the bag toward the shoulder by bending the elbow, without swinging the hips.
- 5Squeeze at the top, then lower the bag until the arm is almost straight.
- 6Finish 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.