Lying Double Legs Hammer Curl with Towel

Description

How to do Lying Double Legs Hammer Curl with Towel

1. 01
   Setup

   Lie supine on the floor with your legs extended straight, heels resting on the floor.

2. 02
   Setup

   Place a towel under the arches of your feet. Grip the ends of the towel with both hands, using a neutral grip (palms facing each other), hands positioned slightly wider than shoulder-width.

3. 03

   Brace your core and initiate the movement by flexing your elbows, pulling your feet and legs towards your chest. Keep your elbows relatively close to your sides.

4. 04

   Continue pulling until your knees are fully bent and your feet are close to your glutes, feeling a strong contraction in your forearms and biceps.

5. 05

   Slowly and with control, extend your arms, allowing your legs to return to the starting position, maintaining tension on the towel throughout the movement.

Tips

• Focus on the contraction in your forearms and biceps, actively pulling with your arms rather than relying on momentum from your legs or torso.
• Control the eccentric (lowering) phase of the movement, slowly extending your arms and legs back to the start to maximize muscle engagement and time under tension.
• Keep your elbows relatively tucked close to your torso throughout the curl to optimize brachioradialis activation and prevent unnecessary shoulder strain.
• Maintain consistent core engagement to stabilize your torso and prevent your lower back from arching excessively off the floor.

Common mistakes

• Using momentum or jerking the legs up reduces muscle tension; instead, perform a smooth, deliberate pull using your arm strength.
• Letting the elbows flare out wide can shift focus away from the brachioradialis and strain the shoulders; keep your elbows relatively close to your torso.
• Rushing the eccentric phase by letting the legs drop quickly diminishes muscle work; slowly lower your legs back to the starting position with control.