Towel Bicep Squeeze
Build bigger biceps anywhere! This isometric exercise requires only a towel and your determination.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet shoulder-width apart.
2. Grasp a towel with both hands, holding it vertically with one hand at the top end of the towel and the other near the bottom.
3. Move the hand that's holding the bottom of the towel to the middle, so your hands are closer together and there is some tension in the towel.
4. Flex your elbows slightly and squeeze your biceps as you attempt to pull the towel apart without actually tearing it; visualize trying to increase its length by pulling upwards with the top hand and downwards with the bottom hand.
5. Hold this isometric contraction in your biceps for 10 to 30 seconds, depending on your level of comfort and strength.
6. Relax and repeat for the desired number of sets.
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