Lying Single Legs Reverse Biceps Curl With Towel

Body Part: Upper Arms

Muscle: Biceps

Equipment: Body Weight

Lying Single Legs Reverse Biceps Curl With Towel is a floor-based, single-leg curl pattern that trains elbow flexion while you stay supported on your back. One leg stays active with a towel looped around the foot, while the other leg extends long to help you stay balanced and keep the torso from helping the rep. The exercise is useful when you want to load the biceps without standing, swinging, or using a heavier external setup.

The main training emphasis is on the biceps, with the brachialis, brachioradialis, and forearm flexors helping to control the towel and keep the wrist and elbow in line. Because the movement is done lying down, it is easier to feel whether the arms are doing the work or whether the shoulders and trunk are taking over. That makes it a good choice for strict arm work, light accessory volume, or technique-focused training.

The setup matters. Lie flat, loop the towel around the working foot, and hold the ends with a firm reverse grip. Keep the working knee positioned so the towel stays taut, keep the non-working leg long, and let the shoulders rest on the floor. From there, the curl should start from a long, controlled arm position rather than a rushed half-rep. A stable setup keeps the towel from slipping and makes the resistance consistent from side to side.

During the rep, curl the towel toward your chest by bending the elbows, then lower it back under control until the arms are long again. The wrists should stay stacked instead of bending back, and the elbows should stay close enough to avoid turning the movement into a shoulder raise. Breathing should stay calm and predictable: exhale through the curl, inhale on the way back down.

This exercise fits well in an arm-focused block, warm-up, or accessory circuit when you want clean tension and a low-risk position. It is not a speed exercise. The goal is a smooth pull, a brief squeeze near the top, and a slow return that keeps tension on the arms without jerking the body off the floor. If the towel shifts, the shoulders shrug, or the torso starts rocking, the set is too hard or the range is too long.

Instructions

• Lie on your back on a mat and loop a towel around the foot of the working leg.
• Hold one end of the towel in each hand with a firm reverse, palms-down grip.
• Keep the working knee bent enough that the towel stays taut and the other leg extended long on the floor.
• Set your shoulders down, brace your midsection, and keep your upper back relaxed against the mat.
• Start with the arms long and the wrists straight so the towel is under tension before the first curl.
• Curl the towel toward your chest by bending the elbows while keeping the upper arms quiet.
• Pause briefly near the top without shrugging your shoulders or letting the wrists fold back.
• Lower the towel slowly until the arms are long again and the tension is still controlled.
• Finish the set by resetting the towel and switching sides if the workout calls for both legs.

Tips & Tricks

• Keep the towel centered on the foot so the pull stays even in both hands.
• Use a grip that lets the wrists stay straight; bent wrists usually mean the towel is too awkward or too heavy.
• Keep the elbows from flaring wide, or the rep will drift into shoulder movement instead of a curl.
• Press the back of the shoulders into the mat so the torso does not rock to finish the rep.
• A slow lowering phase matters here; if the towel snaps back, the forearms are doing more stabilizing than curling.
• Choose a towel length that gives you tension at the start without forcing the hands too far from the body.
• If the working foot starts sliding, shorten the range and re-tension the towel before the next rep.
• Keep the non-working leg relaxed and long so it does not interfere with the body position.
• Stop the set when you have to shrug, jerk, or pull with your upper body to keep the towel moving.

Frequently Asked Questions

What muscle does Lying Single Legs Reverse Biceps Curl With Towel target most?

The biceps are the main target, with the brachialis, brachioradialis, and forearm flexors helping to control the towel.

Can beginners perform this exercise?

Yes. It is beginner-friendly if you keep the towel tension light and use a slow, strict curl instead of trying to pull hard.

How should the towel be positioned on the foot?

Loop it around the working foot so both ends stay even in your hands and the line of pull stays centered.

Why is this exercise done lying on the floor?

The floor keeps the torso supported, which makes it easier to isolate the arm curl and avoid swinging or leaning.

Should my elbows move during the curl?

They should stay mostly quiet. A little natural movement is fine, but the rep should still look like an elbow curl, not a shoulder raise.

What if the towel slips during the set?

Use a shorter towel, shorten the range, or reduce tension so you can keep an even pull without fighting the setup.

What is a good tempo for this movement?

A controlled curl with a slower lowering phase works best because it keeps tension on the arms and forearms.

Can I use this as an arm accessory after bigger lifts?

Yes. It fits well after compound work when you want focused arm volume without standing or loading the spine.