Lying Double Legs Hammer Curl with Towel

Expert Advice

Focus on keeping your elbows stationary and only move your forearms during the curl to isolate the biceps effectively.

Lie on your back with your knees bent and feet flat on the floor.
Hold a towel with both hands, and place it under your thighs near your knees.
Perform a hammer curl by pulling the towel upwards while keeping your elbows on the ground.
Slowly release the tension to return to the starting position.
Repeat for the desired number of repetitions.

Primary

Forearms60%

Secondary

Biceps40%

Equipment

Body weight

Exercise Type

Strength