Step by step instructions, muscle activation and variants for the Lying Double-Leg Hammer Curl with Towel.
A biceps exercise performed lying on the back, where a towel looped around both feet provides resistance for a neutral-grip (hammer) curl. By using the legs as an anchor, this movement builds biceps and brachialis strength without any traditional weights.
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The Lying Double-Leg Hammer Curl with Towel 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.