Lying Double Legs Biceps Curl with Towel: Form, Sets, Tips & FAQ
Learn how to do the Lying Double Legs Biceps Curl with Towel for home biceps training using self-generated resistance. Step-by-step form, sets by goal, mistakes to avoid, FAQs, and recommended equipment.
Lying Double Legs Biceps Curl with Towel
This exercise works best when the resistance stays consistent from start to finish. Your legs create the load, and your arms perform the curl, which makes this a useful option for home workouts, travel training, and no-equipment arm sessions. Because the resistance is self-generated, you can make each rep easier or harder by changing how strongly your feet push away during the curl.
Quick Overview
| Body Part | Biceps |
|---|---|
| Primary Muscle | Biceps brachii |
| Secondary Muscle | Brachialis, brachioradialis, forearms, core stabilizers |
| Equipment | Towel |
| Difficulty | Beginner to Intermediate |
Sets & Reps (By Goal)
- Muscle endurance: 2–4 sets × 12–20 reps with light-to-moderate leg resistance
- Muscle growth: 3–5 sets × 8–15 reps with controlled tempo and strong peak contraction
- Home workout finisher: 2–3 sets × 10–15 reps with 30–45 sec rest
- Technique practice: 2–3 sets × 6–10 slow reps focusing on smooth tension
Progression rule: First increase control, then increase leg resistance. You can also add a longer squeeze at the top or slow down the lowering phase to make the set harder without changing equipment.
Setup / Starting Position
- Lie on your back: Position yourself on the floor with your head, upper back, and hips supported.
- Raise both legs: Bring the knees up so the feet are elevated and easy to loop with the towel.
- Wrap the towel: Place the towel securely around both feet and hold one end in each hand.
- Set your grip: Keep your hands neutral and hold the towel tightly so it does not slip during the curl.
- Start with extended arms: Your elbows should be mostly open, with enough tension in the towel to feel ready for the first rep.
Tip: Bend the knees enough to keep tension manageable and to avoid excessive strain on the hamstrings or lower back.
Execution (Step-by-Step)
- Create tension: Press the feet gently away into the towel to create resistance before the curl begins.
- Curl with the arms: Bend the elbows and pull the towel toward your upper torso while keeping the upper arms controlled.
- Keep resistance steady: Your legs should continue pushing against the towel so the biceps stay loaded through the full range.
- Squeeze at the top: Pause briefly when your hands come closer to the chest or ribcage and focus on contracting the biceps.
- Lower slowly: Extend the arms under control while the legs continue providing resistance.
- Repeat smoothly: Start the next rep without losing body position or allowing the towel to go slack.
Pro Tips & Common Mistakes
- Lead with the elbows: Think about bending the elbows, not yanking the towel with the shoulders.
- Use even pressure from both legs: Uneven pushing can twist the towel and change the resistance side to side.
- Control the eccentric: The lowering phase is where a lot of the training effect happens, so avoid dropping the arms back quickly.
- Keep the wrists neutral: Don’t let the wrists overbend backward while gripping the towel.
- Don’t lose core control: Keep the ribs down and avoid excessive arching through the lower back.
- Avoid jerking: Fast pulling or kicking with the legs reduces the quality of the rep and makes tension inconsistent.
- Use a durable towel: Thin or slippery towels can reduce control and comfort during the exercise.
FAQ
What muscles does the Lying Double Legs Biceps Curl with Towel work?
The primary target is the biceps brachii. The exercise also trains the brachialis, brachioradialis, forearms, and core stabilizers that help maintain body position on the floor.
Is this a good substitute for dumbbell curls?
It can be a useful substitute when you do not have weights available. While the loading style is different, it still allows you to challenge the biceps through active resistance and controlled tempo.
How hard should I push with my legs?
Push hard enough to create meaningful resistance, but not so hard that you lose curl form. Most people do best with a moderate, steady pressure rather than maximum effort.
Can beginners do this exercise?
Yes. Beginners can start with lighter leg pressure and shorter sets while learning how to coordinate the curl and resistance. The exercise becomes harder as you increase tension and improve control.
What is the biggest mistake to avoid?
The biggest mistake is letting the movement become sloppy—either by jerking the towel, relaxing the legs, or turning the exercise into a shoulder-dominant pull. Smooth reps produce the best tension.
Recommended Equipment
- Yoga Strap / Stretching Strap — a sturdier and more comfortable alternative to a standard towel for repeated self-resistance training
- Non-Slip Exercise Mat — improves floor comfort and stability while lying down for curls and other bodyweight exercises
- Resistance Band Set — useful if you want a more traditional way to progress biceps resistance beyond the towel method
- Best-Selling Yoga Straps — helpful if you want a stronger grip-friendly strap with adjustable length options
- Best-Selling Yoga Mats — a reliable option for creating a safer and more comfortable home workout setup
Tip: A strong strap or towel and a non-slip mat can make this exercise more comfortable, more repeatable, and easier to progress over time.