Lying One Leg Reverse Biceps Curl with Towel

Expert Advice

Ensure you maintain a controlled movement throughout the exercise to maximize bicep engagement without using momentum.

How-to-do Steps

Lie on your back with one leg extended and the other bent with foot flat on the floor.
Hold a towel with both hands and place it under the arch of your extended leg.
Perform a reverse curl by pulling the towel towards you while keeping your elbows on the ground.
Slowly release the tension to return to the starting position.
Repeat for the desired number of repetitions before switching legs.

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Muscles Worked

Lying One Leg Reverse Biceps 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 One Leg Reverse Biceps Curl with Towel work?

Lying One Leg Reverse Biceps 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 One Leg Reverse 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 One Leg Reverse Biceps Curl with Towel suitable for beginners?

Yes, Lying One Leg Reverse 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.