Towel Lying Single-Leg Reverse Bicep Curl
Build biceps anywhere! This towel exercise uses your leg for resistance. A unique twist on a classic curl.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying flat on your back with your knees bent and feet flat on the floor.
2. Hold a towel with both hands, gripping it at each end. Keep your elbows bent and close to your torso throughout the movement.
3. Extend one leg straight up towards the ceiling, pressing your hands upward against the towel to create resistance.
4. While maintaining the tension in the towel, perform a biceps curl by flexing your elbows and bringing your hands toward your head.
5. Once you have curled as far as you can without compromising form, slowly extend your arms back to the starting position, resisting the tension of the towel.
6. Keep your elbows stationary to isolate the biceps muscle effectively.
7. Complete your desired number of repetitions with one leg, then switch to the other leg and repeat.
8. Continue alternating between legs for each set.
Ensure your movements are controlled, and avoid using momentum to lift the towel. Engage your core to support your lower back. Adjust the tension of the towel to vary the difficulty of the biceps curl.
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