Towel Lying Bicep Curl
Build biceps anywhere! This towel exercise offers an accessible & effective arm workout, no equipment needed. Just you and a towel!
The Towel Lying Bicep Curl mainly works the biceps and triceps, with help from the core and forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Towel Lying Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii); Triceps (triceps brachii)
Secondary
Inner Forearm (wrist flexors); Abdominals (rectus abdominis); Obliques
Towel Lying Bicep Curl Variations and Alternatives
How to do the Towel Lying Bicep Curl
Lying Biceps Curl with Towel
Starting Position
Lie Flat: Start by lying flat on your back on a comfortable surface, like a yoga mat.
Position Your Legs: Keep your legs extended straight out in front of you or slightly bent at the knees if more comfortable.
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
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.
Controlled Movement: Ensure that your movements are controlled; avoid using momentum. Inhale as you curl the towel.
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.
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.
Towel Lying Bicep Curl FAQs
What muscles does the Towel Lying Bicep Curl work?
The Towel Lying Bicep Curl mainly works the biceps and triceps, with help from the core and forearms. The main muscles are the biceps brachii and triceps brachii.
What equipment do you need for the Towel Lying Bicep Curl?
None. The Towel Lying Bicep Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Towel Lying Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Lying Bicep Curl variations and alternatives?
Similar exercises include the Bicep Under Table Curl, Towel Bicep Squeeze, Bodyweight Side-Lying Bicep Curl and Towel Figure 8.
Training calculators
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