Lying Double Legs Hammer Curl with Towel

Description

How to Do Lying Double Legs Hammer Curl with Towel

1. 1
   Setup

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

2. 2
   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. 3

   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. 4

   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. 5

   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.