This exercise strengthens the biceps and also works the legs. The exercise can be performed anywhere with just a towel. Hammer curls train the biceps and brachialis.
Lie on your back on the floor. Roll up a towel and hold the ends with your hands in a neutral grip (palms facing inwards). Place the towel under your legs so that it is at the back of your knees. Make sure that the towel is taut.
2
Bend your arms slowly and forcefully until your hands are close to your shoulders and at the same time bring your knees towards your chest. During this movement, apply resistance to the towel with your legs so that your biceps feel resistance. Exhale as you do this.
3
Slowly stretch your legs and arms out again until they are in the starting position. Again, apply resistance to the towel with your legs. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Control the resistance with your legs. Lock your shoulder blades behind you and keep your elbows on the floor.
Muscle groups
Primary
Biceps
Secondary
—
Tertiary
—
Equipment
Body weight
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