Towel Lying Bicep Curl

Lying Biceps Curl with Towel

Starting Position

1. Lie Flat: Start by lying flat on your back on a comfortable surface, like a yoga mat.
2. Position Your Legs: Keep your legs extended straight out in front of you or slightly bent at the knees if more comfortable.
3. Hold the Towel/Band: Take the towel and hold one end in each hand. Your arms should be extended towards the ceiling, elbows slightly bent.

Movement Instructions

1. Curl Your Arms: Slowly bend your elbows to bring the towel towards your forehead, keeping your upper arms stationary. Focus on contracting your biceps during this movement.
2. Controlled Movement: Ensure that your movements are controlled; avoid using momentum. Inhale as you curl the towel.
3. Lower Back Down: Gradually lower the towel back to the starting position, extending your arms fully while keeping the tension in your arms. Exhale as you lower the towel.
4. Repetition: Repeat this motion for a specified number of repetitions, usually 10-15, depending on your fitness level.

Tips

- Engage Your Core: Keep your core engaged to maintain stability throughout the exercise.
- Adjust Resistance: If using a towel, you can adjust the tension by the force applied; pull harder for more resistance.
- Posture Check: Ensure your neck and back remain flat against the mat throughout the movement to avoid strain.

Conclusion

This exercise targets the biceps and can be an effective way to strengthen your arms without heavy weights.