Step by step instructions, muscle activation and variants for the Lying Biceps Curl with Towel (both legs).
A bodyweight biceps curl performed lying on the floor, using a towel looped under both legs to provide downward resistance as you curl your arms. Both legs press down against the towel simultaneously, making this an accessible home exercise for building biceps strength without weights.
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The Lying Biceps Curl with Towel (both legs) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.