Towel Biceps Curl
Towel Biceps Curl is a bodyweight strength exercise targeting the biceps. Using a towel looped under the thigh creates resistance for curling, allowing bicep training without equipment and making it accessible for home or travel workouts.
How to do it
- Sit on a sturdy chair and place a rolled towel under one thigh.
- Grip both ends of the towel with the hand of the same side.
- Curl your hand upward against the resistance of the towel, engaging your bicep.
- Slowly lower back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Form cues
- Sit tall on the chair with feet flat.
- Loop the towel securely under your thigh.
- Grip both ends firmly to create your own resistance.
- Squeeze your bicep as you pull upward.
- Control the speed on the way back down.
Breathing: Exhale as you curl your hand upward against the towel resistance, and inhale as you slowly lower your hand back down.
Common mistakes
- Pulling with the shoulder instead of the arm, which reduces the work done by the bicep.
- Using too little downward pressure with the leg, which makes the curl too easy.
- Rushing through the movement without pausing at the top, which lowers muscle engagement.
Muscles worked
Primary: biceps. Secondary: lower arms, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10 reps per arm, rest 60 s
Lose weight
3 sets x 12-15 reps per arm, rest 45 s
Build muscle
3-4 sets x 10-12 reps per arm, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp elbow discomfort, ease off and reduce the resistance.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I make the exercise harder without weights?
You can increase the resistance by pressing down harder with your thigh against the towel while pulling up with your arm.
What if I don't feel it in my biceps?
Focus on driving the movement from your elbow joint and consciously squeezing the front of your upper arm at the top.
Can I do this exercise every day?
It is generally best to allow at least 48 hours of recovery between upper-body strength sessions to let the muscles repair and grow.