Two Legs Hammer Curl with Towel
How to do it
Starting position
- Sit on a chair or the floor and loop a towel under your feet.
- Grip both ends of the towel with a neutral grip, palms facing each other.
- Keep your elbows pinned to your sides.
- Keep your back straight and brace your abs.
Movement
- Press down on the towel with your legs to create resistance.
- Curl both hands toward your shoulders at the same time against that resistance.
- Pause briefly at the top, squeezing your biceps.
- On the way down, keep pressing with your legs to resist as you slowly straighten your arms.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- Since the weight is not displayed, increase the reps or press down harder to raise the intensity.
- If you press harder and resist on the way down rather than on the way up, the tension will be much greater.
- If you lean your torso back to use momentum, your lower back works instead of your biceps.
- Keep your wrists neutral so they do not bend inward or outward.
Exercise info
| Primary muscles |  Biceps Forearms |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
Related exercises
Dumbbell Incline Biceps CurlEasierMachine Biceps CurlEasierCable Overhead CurlHarderCable Incline Biceps CurlSimilar exerciseBarbell CurlSame muscle · different equipmentBand Standing Single Arm Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.