Lying Single Legs Reverse Biceps Curl with Towel
Strengthen your forearms and grip with the Lying Single Leg Reverse Biceps Curl. This unique bodyweight exercise targets the brachioradialis effectively.
Description
This exercise involves lying down on your back, lifting a single leg and performing a reverse biceps curl using a towel.
How to Do Lying Single Legs Reverse Biceps Curl with Towel
- 1Setup
Lie flat on your back with your knees bent and feet flat on the floor, about hip-width apart. Ensure your lower back is pressed into the floor.
- 2Setup
Place a towel around the arch of one foot. Grip both ends of the towel with an overhand (pronated) grip, hands roughly shoulder-width apart and palms facing your feet.
- 3Setup
Extend the leg with the towel, lifting it off the ground until your knee has a slight bend and your heel is a few inches off the floor. Your elbows should be fully extended.
- 4
Exhale as you pull the towel by flexing your elbows, bringing your hands towards your shoulders while actively pressing your foot into the towel. Focus on contracting your forearms.
- 5
Inhale as you slowly extend your elbows, lowering your hands back to the starting position with control. Maintain tension on the towel throughout the movement.
- 6
Complete all repetitions for one leg before switching the towel to the other foot and repeating the exercise.
Tips
- Maintain constant tension on the towel by actively pushing your foot into it throughout the entire range of motion, which increases resistance for your forearms.
- Keep your core engaged and your lower back pressed into the floor to stabilize your torso and prevent any unwanted arching.
- Focus on initiating the pull from your forearms and brachioradialis, consciously trying to minimize the involvement of your biceps.
- Control the eccentric (lowering) phase by taking 2-3 seconds to fully extend your arm, maximizing time under tension for muscle growth.
Common Mistakes
- ×Using momentum to pull the towel reduces the effectiveness for your forearms; instead, perform the movement slowly and with control, focusing on muscle contraction.
- ×Losing tension on the towel allows the resistance to drop; actively press your foot into the towel and maintain a consistent pull from your hands to keep the muscles engaged.
- ×Arching the lower back can strain your spine; ensure your core is braced and your lower back remains pressed into the ground throughout the exercise.
Related Exercises
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Barbell Standing Reverse Grip Curl
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Dumbbell Standing One Arm Reverse Curl
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Weighted Standing Curl
Target your brachioradialis with the weighted standing curl. This exercise builds forearm strength and muscle definition by isolating the elbow flexors.
Bodyweight Kneeling Push-up Row
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Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
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