Step by step instructions, muscle activation and variants for the Two-Leg Hammer Curl with Towel.
The two-leg hammer curl with a towel uses leg resistance as the load — you sit on the floor, loop a towel under both feet, and curl with a neutral (thumbs-up) grip. The hammer grip evenly targets the biceps, brachialis, and brachioradialis for complete arm development.
The Two-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.
