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Lying Single Legs Reverse Biceps Curl with Towel

Lying Single Legs Reverse Biceps Curl with Towel

The Lying Single Legs Reverse Biceps Curl with Towel is an excellent exercise that targets your biceps muscles while also engaging your core and glutes. This exercise can be performed either at home or in the gym, and it only requires a towel or resistance band. To perform this exercise, lie on your back with your legs extended and your towel or resistance band placed underneath one foot. Next, grasp the towel or band with an underhand grip, palms facing upward. Engage your core and lift your shoulders off the ground, while simultaneously bending your elbows and bringing the towel or band towards your chest. Keep your upper arms still and controlled throughout the movement. The key to this exercise is maintaining a slow and controlled pace. Avoid using momentum to curl the towel or band towards your chest, as this can take away from the effectiveness of the exercise. Additionally, be sure to keep your glutes and core engaged throughout to provide stability and support to your lower back. Incorporating the Lying Single Legs Reverse Biceps Curl with Towel into your workout routine can help to strengthen and tone your biceps, as well as improve your overall upper body strength. Remember to start with a weight or resistance level that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the resistance to continue challenging your muscles and promoting growth. Always prioritize proper form and technique over the amount of weight or resistance you are using. Start with a weight or resistance level that challenges you but allows you to maintain proper form. As you become more comfortable and confident with the exercise, you can gradually increase the weight or resistance. Remember to listen to your body and rest when needed. Combine this exercise with other biceps exercises and a well-rounded strength training program for optimal results.


  • Start by lying on your back on a mat or bench with your feet flat on the ground and knees bent. Have a towel nearby.
  • Hold the towel with both hands, palms facing up, and your arms extended straight out in front of you, perpendicular to your body.
  • Keeping your upper arms still, bend your elbows and curl the towel towards your forehead, bringing your hands towards your shoulders.
  • At the top of the movement, squeeze your biceps and pause briefly.
  • Slowly reverse the movement and lower the towel back to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Keep your upper body still and only move your arms while performing the curl.
  • Use a towel or resistance band to add extra resistance to the movement.
  • Focus on squeezing your biceps at the top of the movement for maximum contraction.
  • Control the movement on the eccentric (lowering) phase by resisting gravity.
  • Avoid utilizing momentum and perform the exercise in a slow and controlled manner.
  • Maintain a neutral spine and avoid arching your back during the exercise.
  • Breathe out as you curl your arms up and breathe in as you lower them back down.
  • Start with lighter weights or resistance and gradually increase as you become stronger.
  • Consult with a fitness professional to ensure proper form and technique.

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