How to do a lying biceps curl with towel

Setup:

1. Lie on your back: Lie flat on a bench or the floor with your knees bent and feet flat for stability.
2. Towel and leg: Roll up a small towel and loop it around the ball of one foot. Hold the ends of the towel in one hand with an underhand grip, palm facing up. Bend your knee and position your foot for resistance.
3. Arm position: Extend your other arm towards the floor with your hand empty, palm facing up. Keep it still for stability.

The Lift:

1. Initiate the curl: Keep your upper arm still and elbow close to your side. Curl the towel up towards your shoulder by flexing your bicep and pulling against the resistance of your leg.
2. Squeeze at the top: At the top of the movement, contract your bicep forcefully and hold for a brief moment.
3. Controlled descent: Slowly lower your hand with the towel still against the resistance in a controlled manner.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Focus on the biceps: Concentrate on the feeling of your biceps contracting throughout the movement for maximum activation.
• Adjust the resistance: Control the resistance with your leg by bending your knee more or less for different levels of difficulty.
• Breathe: Exhale as you curl, inhale as you descend.