Lying Double Legs Biceps Curl with Towel

Strengthen your biceps brachii with this unique bodyweight exercise. Lie on your back, loop a towel around your legs, and curl your arms against leg

IntermediateUpper Arms Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Lying Double Legs Biceps Curl with Towel

Isolation

Bodyweight Side Lying Biceps Curl

Upper Arms · Body weight

Intermediate

Isolation

Biceps Curl with Bed Sheet

Upper Arms · Biceps Brachii · Body weight

Beginner

Compound

Lying Double Legs Hammer Curl with Towel

Upper Arms · Brachioradialis · Body weight

Intermediate

Isolation

Lying Biceps Curl with Towel

Upper Arms · Biceps Brachii · Weighted

Intermediate

Description

This is an exercise where you lie on your back and curl your legs using a towel to strengthen the biceps femoris.

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How to do Lying Double Legs Biceps Curl with Towel

01
Setup
Lie supine (on your back) on the floor or a mat, with your knees bent and feet flat on the floor, about hip-width apart.
02
Setup
Loop a towel around the soles of both feet or just above your ankles, ensuring it is secure and centered.
03
Setup
Grasp the ends of the towel with an underhand (supinated) grip, hands shoulder-width apart, with your arms extended towards your feet.
04
While keeping your elbows tucked close to your body, simultaneously push your legs outwards against the towel and curl your hands towards your shoulders, contracting your biceps. Exhale during this phase.
05
Squeeze your biceps at the top of the movement, holding the peak contraction for a brief moment.
06
Slowly extend your arms back to the starting position, resisting the pull from your legs, ensuring controlled movement throughout the eccentric phase. Inhale as you lower the towel.

Tips

Maintain constant tension by actively pushing your legs outwards against the towel throughout the entire movement, both during the curl and the eccentric phase, to maximize bicep engagement.
Control the tempo by avoiding momentum; perform the curl with a slow, deliberate concentric (lifting) phase and an even slower eccentric (lowering) phase to fully challenge the biceps.
Focus on the squeeze at the peak of the curl, consciously contracting your biceps for a one-second count to enhance muscle activation and peak contraction.
Keep your elbows relatively fixed close to your sides; avoid letting them flare out or lift excessively, which can shift tension away from the biceps and engage other muscle groups.

Common mistakes

Using momentum by swinging your arms or jerking your body to complete the curl reduces bicep engagement; instead, use strict form and controlled movements without relying on body sway.
Not resisting with legs diminishes the intended resistance for your biceps; consistently apply outward pressure with your legs against the towel to create continuous tension for your arm muscles.
Flaring elbows away from your torso during the curl can recruit other muscles and reduce bicep isolation; keep your elbows relatively stationary and tucked close to your body throughout the exercise.

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Questions

What muscles does Lying Double Legs Biceps Curl with Towel work?

Lying Double Legs Biceps Curl with Towel primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is Lying Double Legs Biceps Curl with Towel good for beginners?

Lying Double Legs Biceps Curl with Towel is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lying Double Legs Biceps Curl with Towel?

You need Body weight to perform Lying Double Legs Biceps Curl with Towel. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lying Double Legs Biceps Curl with Towel?

Maintain constant tension by actively pushing your legs outwards against the towel throughout the entire movement, both during the curl and the eccentric phase, to maximize bicep engagement. Control the tempo by avoiding momentum; perform the curl with a slow, deliberate concentric (lifting) phase and an even slower eccentric (lowering) phase to fully challenge the biceps. Focus on the squeeze at the peak of the curl, consciously contracting your biceps for a one-second count to enhance muscle activation and peak contraction. Keep your elbows relatively fixed close to your sides; avoid letting them flare out or lift excessively, which can shift tension away from the biceps and engage other muscle groups.

What are common mistakes when doing Lying Double Legs Biceps Curl with Towel?

Using momentum by swinging your arms or jerking your body to complete the curl reduces bicep engagement; instead, use strict form and controlled movements without relying on body sway. Not resisting with legs diminishes the intended resistance for your biceps; consistently apply outward pressure with your legs against the towel to create continuous tension for your arm muscles. Flaring elbows away from your torso during the curl can recruit other muscles and reduce bicep isolation; keep your elbows relatively stationary and tucked close to your body throughout the exercise.