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.
How-to-do Steps
- 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.
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Muscles Worked
Lying Double Legs Hammer Curl with Towel primarily targets the Forearms, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Forearms60%
Secondary
Biceps40%
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 Double Legs Hammer Curl with Towel work?
Lying Double Legs Hammer Curl with Towel primarily targets the Forearms. Secondary muscles involved include Biceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Double Legs Hammer 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 Double Legs Hammer Curl with Towel suitable for beginners?
Yes, Lying Double Legs Hammer 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.
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