Lying Biceps Curl With Towel

Body Part: Upper Arms

Muscle: Biceps

Equipment: Weighted

Lying Biceps Curl With Towel is a floor-based curl that uses a towel and one raised foot to create resistance without a dumbbell, cable, or barbell. The floor supports your torso, which keeps the movement honest and reduces the temptation to swing the body through the rep. That makes it a practical option for home training, warm-up work, or accessory arm work when you want a simple setup with a clear elbow-flexion focus.

Because the towel is anchored by the foot, the exercise also asks the forearms and brachialis to contribute as you grip the ends and keep the line of tension steady. The biceps still do the main work, but the fixed floor position makes the exercise feel different from a standing curl because the shoulders and trunk have less room to help. That can be useful when you want to train the arms with cleaner mechanics and less momentum.

The setup matters more here than in a typical curl. Lie on your back, loop the towel under the sole of the working foot, and hold one end in each hand so the towel already has some tension before the first rep. Keep the shoulders heavy on the floor, the ribs down, and the elbows close to your sides so the upper arms stay quiet while the forearms move.

On each repetition, curl the hands toward your shoulders while the foot presses lightly into the towel to keep resistance steady. Finish the rep with the elbows deeply bent and the biceps fully shortened, then lower the hands slowly until the arms are almost straight without letting the shoulders roll forward. Exhale as you curl, inhale as you lower, and reset the foot pressure before the next rep so every rep starts from the same tension.

This exercise works well as a controlled arm finisher, a home-training substitute for a curl variation, or a joint-friendly option when heavier tools are not available. You can make it harder by shortening the towel, slowing the lowering phase, or pressing a little harder with the foot, and you can make it easier by backing off the tension or shortening the range. The best reps are smooth, quiet, and repeatable, with the floor doing the stabilizing and the arms doing the work.

Instructions

• Lie on your back on the floor and loop a towel under the sole of one foot.
• Hold one end of the towel in each hand, with that foot bent and the other leg extended or relaxed on the floor.
• Set your elbows close to your ribs and let your upper arms rest on the floor.
• Pull the towel ends tight enough to create tension before you start the curl.
• Curl your hands toward your shoulders while the foot presses gently into the towel.
• Keep your wrists straight and stop when your elbows are deeply bent and the biceps are fully shortened.
• Lower your hands slowly until your arms are almost straight, keeping the towel taut and the shoulders relaxed.
• Breathe out as you curl, breathe in as you lower, and reset the foot pressure before the next rep.
• Release the towel carefully when the set is done.

Tips & Tricks

• Keep the working elbow pointed roughly toward the ceiling so the shoulder does not take over.
• Use the foot as a steady anchor, not a hard kick; the towel should feel loaded, not yanked.
• If your wrists bend back, turn the towel ends a little and keep your knuckles stacked over your forearms.
• Shorten the towel or move your hands closer to the foot to increase tension; lengthen it to make the curl easier.
• Stop the set when you have to shrug or lift your shoulder blades off the floor.
• Use a slower two- to three-second lowering phase to make the exercise harder without changing the setup.
• Keep the nonworking leg long and quiet so your pelvis does not rock side to side.
• For a stronger biceps bias, keep the elbow tucked; for less wrist strain, use a softer grip and a neutral hand angle.

Frequently Asked Questions

What does Lying Biceps Curl With Towel work most?

It primarily trains the biceps, with help from the brachialis and forearm flexors while the floor limits body swing.

Is Lying Biceps Curl With Towel good for beginners?

Yes. The floor support and simple setup make it beginner-friendly as long as you keep the curl slow and the towel tension controlled.

How do I set up the towel under my foot?

Loop it under the sole of the working foot, hold one end in each hand, and keep the foot active so the towel stays taut through the rep.

Should my upper arms move during Lying Biceps Curl With Towel?

They should stay mostly still. Let the elbows bend and straighten while the shoulders stay heavy on the floor.

Why do I feel this in my forearms too?

The towel grip and constant tension make the forearms work hard, which is normal. If the forearms take over completely, ease off the resistance and keep the wrists straighter.

Can I make Lying Biceps Curl With Towel harder without adding weight?

Yes. Slow the lowering phase, shorten the towel, or press a little harder with the foot to increase tension on the curl.

What is the most common mistake with this exercise?

Letting the shoulder roll forward and turning the movement into a rushed pull. Keep the shoulder blades settled and let elbow flexion do the work.

What should I do if the towel slips from my foot?

Reposition it so the sole has a full loop and the heel or midfoot is keeping the towel from sliding. If it still slips, use a towel with more texture or reduce the force you are using.