How to do it
Pull the towel upward for two counts, then release for two.
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Hold a towel with both hands, and place it under your thighs near your knees.
- 3
Perform a hammer curl by pulling the towel upwards while keeping your elbows on the ground.
- 4
Slowly release the tension to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping your elbows stationary and only move your forearms during the curl to isolate the biceps effectively.
Common mistakes
- ✕Placing the towel below the knee line
- ✕Flexing the wrists during the pull
- ✕Letting the knees drift inward