Towel Curls

01 Steps

1. 1 Sit on a chair and loop a towel under your foot (at the middle of the sole).
2. 2 Hold both ends of the towel in one hand, elbow against your side.
3. 3 Press down with your foot to create resistance, then curl the towel toward your shoulder by bending your elbow.
4. 4 Control the resistance with your foot: the harder you press, the harder it gets.
5. 5 Lower slowly over 3 seconds, then repeat. Complete all reps on one side before switching.

02 Tips

• ✓ Use a thick towel that will not slip from under your foot.
• ✓ Adjust the resistance in real time with your foot pressure — you control the difficulty.
• ✓ Keep your elbow locked against your side to isolate the biceps.

03 Common mistakes

• ✗ Moving the elbow back and forth: lock it against your body.
• ✗ Inconsistent resistance: maintain constant pressure with your foot throughout the rep.
• ✗ Pulling with the shoulder: only your forearm should move.

04 If you struggle

• → Reduce the pressure from your foot to lower resistance.
• → Use both hands on the towel for the same foot.
• → Do isometric holds: hold the mid-range position for 10 seconds.