Towel Lying Double-Leg Hammer Curl
Target biceps at home! Use a towel for resistance in this lying down curl variation. Great for all fitness levels.
The Towel Lying Double-Leg Hammer Curl mainly works the biceps and forearms, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Towel Lying Double-Leg Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Forearm Flexor (brachioradialis)
Secondary
Deep Core (transverse abdominis)
Towel Lying Double-Leg Hammer Curl Variations and Alternatives
How to do the Towel Lying Double-Leg Hammer Curl
Lie flat on your back on the floor or a mat with your knees bent and feet flat on the ground.
Wrap a towel around the arches of your feet, holding an end in each hand with a hammer (neutral) grip (palms facing each other).
Engage your core, slightly lift your head and shoulders off the floor to maintain tension in your abdominal area throughout the exercise.
Start with your elbows bent and tucked to your sides, with the towel taut but not stretched.
Exhale as you perform a hammer curl by pulling the ends of the towel towards your shoulders, bending your elbows, and keeping your upper arms stationary.
Squeeze your biceps at the top of the movement.
Inhale as you slowly extend your elbows and return to the starting position, maintaining the tension in the towel.
Repeat for the desired number of repetitions.
Ensure that the movements are controlled, focusing on engaging the biceps without using momentum. Adjust the tension on the towel by changing the position of your feet: bring them closer together for less resistance or farther apart for more resistance.
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Towel Lying Double-Leg Hammer Curl FAQs
What muscles does the Towel Lying Double-Leg Hammer Curl work?
The Towel Lying Double-Leg Hammer Curl mainly works the biceps and forearms, with help from the core. The main muscles are the biceps brachii and brachioradialis.
What equipment do you need for the Towel Lying Double-Leg Hammer Curl?
None. The Towel Lying Double-Leg Hammer Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Towel Lying Double-Leg Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Lying Double-Leg Hammer Curl variations and alternatives?
Similar exercises include the Towel Bicep Squeeze, Lying Arm Pillow Curl, Lying Bicep Curl and Towel Lying Double-Leg Bicep Curl.
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