Towel Lying Double-Leg Hammer Curl
Target biceps at home! Use a towel for resistance in this lying down curl variation. Great for all fitness levels.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Lie flat on your back on the floor or a mat with your knees bent and feet flat on the ground.
2. Wrap a towel around the arches of your feet, holding an end in each hand with a hammer (neutral) grip (palms facing each other).
3. Engage your core, slightly lift your head and shoulders off the floor to maintain tension in your abdominal area throughout the exercise.
4. Start with your elbows bent and tucked to your sides, with the towel taut but not stretched.
5. Exhale as you perform a hammer curl by pulling the ends of the towel towards your shoulders, bending your elbows, and keeping your upper arms stationary.
6. Squeeze your biceps at the top of the movement.
7. Inhale as you slowly extend your elbows and return to the starting position, maintaining the tension in the towel.
8. Repeat for the desired number of repetitions.
Ensure that the movements are controlled, focusing on engaging the biceps without using momentum. Adjust the tension on the towel by changing the position of your feet: bring them closer together for less resistance or farther apart for more resistance.
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