Towel Lying Single-Leg Reverse Bicep Curl
Build biceps anywhere! This towel exercise uses your leg for resistance. A unique twist on a classic curl.
The Towel Lying Single-Leg Reverse Bicep Curl mainly works the biceps, with help from the forearms. You'll need: towel.
Required Equipment
Towel Lying Single-Leg Reverse Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Towel Lying Single-Leg Reverse Bicep Curl Variations and Alternatives
How to do the Towel Lying Single-Leg Reverse Bicep Curl
Begin by lying flat on your back with your knees bent and feet flat on the floor.
Hold a towel with both hands, gripping it at each end. Keep your elbows bent and close to your torso throughout the movement.
Extend one leg straight up towards the ceiling, pressing your hands upward against the towel to create resistance.
While maintaining the tension in the towel, perform a biceps curl by flexing your elbows and bringing your hands toward your head.
Once you have curled as far as you can without compromising form, slowly extend your arms back to the starting position, resisting the tension of the towel.
Keep your elbows stationary to isolate the biceps muscle effectively.
Complete your desired number of repetitions with one leg, then switch to the other leg and repeat.
Continue alternating between legs for each set.
Ensure your movements are controlled, and avoid using momentum to lift the towel. Engage your core to support your lower back. Adjust the tension of the towel to vary the difficulty of the biceps curl.
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Towel Lying Single-Leg Reverse Bicep Curl FAQs
What muscles does the Towel Lying Single-Leg Reverse Bicep Curl work?
The Towel Lying Single-Leg Reverse Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Towel Lying Single-Leg Reverse Bicep Curl?
Towel.
What workout day should the Towel Lying Single-Leg Reverse Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Towel Lying Single-Leg Reverse Bicep Curl variations and alternatives?
Similar exercises include the Towel Bicep Squeeze, Bodyweight Side-Lying Bicep Curl, Lying Arm Pillow Curl and Lying Bicep Curl.
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