Towel Two-Leg Hammer Curl

1. Sit on the floor with your legs extended straight out in front of you.

2. Grip a towel in both hands, with palms facing each other, as if holding a hammer.

3. Place your feet, with shoes on for better grip, on the center of the towel.

4. Lean back slightly, engaging your core muscles to stabilize your body.

5. Begin the exercise by curling your hands toward your shoulders, using your feet to provide resistance by pressing down on the towel. Keep your palms facing each other throughout the movement.

6. Squeeze the biceps at the top of the curling motion.

7. Slowly release the curl, allowing your hands to return to the starting position while maintaining tension on the towel.

8. Repeat for the desired number of repetitions and sets, ensuring that you maintain proper form throughout the exercise.

Remember to breathe regularly, exhaling as you curl the towel towards you and inhaling as you lower it back down. Adjust the resistance by pressing harder or softer with your feet on the towel. This exercise not only works the biceps and forearms but also engages the core due to maintaining the slightly reclined posture during the exercise.