A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
A creative way to train your biceps at home using a towel for resistance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Stand tall holding a towel under your foot with palms facing upward.
- 2.Pull the towel upward as if performing a curl, keeping tension throughout.
- 3.Lower slowly to control the movement.
Pro Tips
- •Maintain slow tempo for maximum muscle contraction.
- •Squeeze at the top for 1 second.
- •Avoid using momentum.
Equipment
Towel
Safety
Keep towel tight for consistent resistance to prevent slipping.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.