Male

Lying Biceps Curl with Towel

Muscles involved

If you are looking for a creative way to blast your arms without heavy gym machinery, the lying biceps curl with towel allows you to harness bodyweight and self-resistance effectively. However, paying close attention to technique helps you avoid extremely common mistakes. The most frequent error is jerking your leg to lift the weight instead of applying smooth, continuous tension. This mistake steals engagement away from your biceps, brachialis, and forearms. By controlling both the ascent and the slow descent, you prevent your shoulders from rolling forward and ensure your targeted muscles stay under strain throughout the entire rep.

How to do it

1. Lie on your back holding a towel that passes under one foot. 2. Bend your elbow, bringing the towel towards your shoulder, offering resistance with your leg. 3. Hold for one second at the top of the movement. 4. Extend your arm slowly, maintaining resistance.

Equipment required

Peso corporal

Muscles worked

Tips

- Adjust the resistance by varying the towel tension with your leg. - Keep your elbow close to your body during the curl. - Focus on the contraction of your biceps at the top of the movement.