Towel Lying Double-Leg Bicep Curl

1. Lie down on your back on a flat surface with your knees bent and feet flat on the floor.

2. Hold a towel with both hands, with your grip matching the width of your shoulders.

3. Place the center of the towel under the soles of your feet, holding the ends of the towel with your hands.

4. Keep your arms fully extended and roughly parallel to your shins, this is your starting position.

5. Perform a biceps curl by bending your elbows and pulling the ends of the towel towards you, lifting your feet slightly off the ground. Your arms should move, but your shoulders should remain static.

6. Curl until your forearms are vertical, or as close to vertical as you can comfortably get them, squeezing your biceps at the top.

7. Slowly release the tension on the towel and return to the starting position, with your arms extended.

8. Repeat for the desired number of repetitions and sets.

Note: Ensure you maintain control throughout the exercise, with smooth and steady movements. Keep your core engaged and your back flat against the ground to prevent any strain. If you wish to increase the difficulty, you can consider adding a weight onto the towel, securely placed, for additional resistance.

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