Backpack Curls
A standing curl that uses a loaded backpack held by the straps as the resistance for the biceps and forearms.
How to do it
- Pack a sturdy backpack so the load is even, then stand tall with the feet about hip-width apart.
- Gather both shoulder straps in one hand so the bag hangs beside the thigh.
- Keep the torso still and the working elbow close to the side.
- Curl the bag toward the shoulder by bending the elbow, without swinging the hips.
- Squeeze at the top, then lower the bag until the arm is almost straight.
- Finish the set, then switch hands if you are curling one side at a time.
Key technique cue
Elbow pinned to the side, shoulder down; don't swing the pack.
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 packed with sharp or fragile items that cannot be curled safely.
Benefits
- ✓ Lets coaches program a biceps curl when the only load is a packed bag.
- ✓ Challenges grip because the straps are a softer, less stable handle than a dumbbell.
- ✓ Fits travel and home sessions without a dumbbell rack.
Progression: from easier to harder
-
Step 1 You are here - Step 2
About the exercise
Backpack curls are a household-load biceps curl. A packed bag is gripped by the gathered shoulder straps in one or both hands and curled toward the shoulder the same way a dumbbell would be. The biceps flex the elbow; the forearms have to keep a closed grip on a soft, shifting handle. It is home-training work for travel, hotel, and no-gym programs where a packed bag is the only load.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.