Lying Biceps Curl with Towel
Expert Advice
Focus on isolating the biceps by keeping your elbows stationary and only moving your forearms during the curl.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a towel with both hands, shoulder-width apart, and extend your arms straight up towards the ceiling.
- Keeping your upper arms still, bend your elbows to lower the towel towards your forehead.
- Contract your biceps to curl the towel back up to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Biceps Curl with Towel primarily targets the Biceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps50%
Secondary
Forearms50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Biceps Curl with Towel work?
Lying Biceps Curl with Towel primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Biceps Curl with Towel?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Biceps Curl with Towel suitable for beginners?
Yes, Lying Biceps Curl with Towel is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
