Lying Single-Leg Reverse Biceps Curl with Towel - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Single-Leg Reverse Biceps Curl with Towel

Step by step instructions, muscle activation and variants for the Lying Single-Leg Reverse Biceps Curl with Towel.

EasyOuter forearm

About this exercise

A forearm and biceps exercise performed lying on the back, using a towel looped around one foot as resistance for a reverse-grip (overhand) curl. The reverse grip places greater emphasis on the brachioradialis and forearm extensors while also working the biceps.

How to Perform

  • Lie flat on your back and loop a towel around one foot, holding the ends of the towel in both hands with an overhand (palms-facing-down) grip
  • Extend your arms fully toward your foot to create tension in the towel
  • Bend your elbows and curl your hands toward your shoulders, pulling against the resistance of your leg
  • Squeeze at the top of the movement
  • Slowly lower your hands back to the starting position, fully extending the arms
  • Repeat for the desired number of repetitions, then switch to the other leg

Muscle Activation

Primary
Outer forearm
Secondary
Biceps

Common Mistakes

Common mistakes content is coming soon.

About the Lying Single-Leg Reverse Biceps Curl with Towel

The Lying Single-Leg Reverse Biceps 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.

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