Towel Bicep Squeeze
Build bigger biceps anywhere! This isometric exercise requires only a towel and your determination.
The Towel Bicep Squeeze mainly works the biceps, with help from the forearms. You'll need: towel.
Required Equipment
Towel Bicep Squeeze Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Towel Bicep Squeeze Variations and Alternatives
How to do the Towel Bicep Squeeze
Stand upright with your feet shoulder-width apart.
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.
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.
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.
Hold this isometric contraction in your biceps for 10 to 30 seconds, depending on your level of comfort and strength.
Relax and repeat for the desired number of sets.
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Towel Bicep Squeeze FAQs
What muscles does the Towel Bicep Squeeze work?
The Towel Bicep Squeeze mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Towel Bicep Squeeze?
Towel.
What workout day should the Towel Bicep Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Bicep Squeeze variations and alternatives?
Similar exercises include the Doorway Bicep Curl, Towel Lying Double-Leg Bicep Curl, Towel Lying Double-Leg Hammer Curl and Towel Lying Bicep Curl.
Training calculators
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