Instructions

1

Lie on your side in a lateral plank position with your body in a straight line from head to feet, supporting yourself on your forearm and the outer edge of your lower foot, with your upper leg bent and foot planted on the ground for stability

2

Position your lower arm (supporting arm) perpendicular to your body with elbow bent at approximately 90 degrees. Keep your upper arm relaxed at your side with palm facing forward in a supinated grip position, ready to perform the curl

3

Slowly lower your forearm toward your torso by extending your elbow, allowing the biceps to lengthen under control. Maintain the side plank position and keep your core engaged throughout the lowering phase

4

Curl your forearm back up toward your shoulder by flexing the elbow, contracting the biceps to lift your hand toward your upper arm. Return to the starting position with control and repeat for the prescribed number of repetitions

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

When programming for Biceps Brachii growth, the Side Lying Kickout stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Biceps Brachii.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Body weight.

Exercise Variations

Dumbbell Side Lying Kickout
Cable Side Lying Kickout
Banded Side Lying Kickout

Beginner Tips

If you are new to the Side Lying Kickout , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Lying Kickout