Lying Double Legs Hammer Curl with Towel
- Músculo objetivo
- Brachioradialis
- Músculos sinergistas
- Biceps Brachii, Brachialis
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The Lying Double Legs Hammer Curl with Towel is a prone, bodyweight strength exercise in which you loop a towel around both feet and perform a hammer-style curl by bending your knees and pulling your heels toward your glutes. The neutral grip targets the Brachioradialis as the primary mover, with the Biceps Brachii and Brachialis working as synergists. It is an effective equipment-free option for building forearm and upper-arm strength using only a towel.
Cómo hacer el Lying Double Legs Hammer Curl with Towel
- 1Lie face down on a mat with your legs fully extended and your feet together.
- 2Loop a sturdy towel around the arches of both feet, holding one end of the towel in each hand.
- 3Extend your arms straight back along your sides so the towel runs taut between your hands and feet, with your palms facing each other in a neutral grip.
- 4Press your feet gently downward into the towel to establish baseline tension before beginning the movement.
- 5Keeping your upper arms stationary and your elbows close to your sides, bend both knees simultaneously and drive your heels toward your glutes against the resistance of the towel.
- 6Continue curling until your knees reach roughly a 90-degree angle or the towel tension prevents further movement.
- 7Squeeze the Brachioradialis and forearms at the top of the movement for one to two seconds.
- 8Slowly lower your feet back to the starting position, maintaining continuous tension in the towel throughout the descent.
- 9Complete all reps for the set, keeping the towel taut and the neutral grip consistent from the first repetition to the last.
Consejos de técnica
- Maintain a strict neutral grip throughout — palms facing each other — to keep the emphasis on the Brachioradialis rather than shifting load to the Biceps Brachii.
- Control the resistance by adjusting how firmly you press your feet into the towel; greater downward foot pressure increases the load on the Brachioradialis and synergist muscles.
- Keep your hips and pelvis flat against the mat during every rep; raising your hips off the floor reduces core stability and shifts tension away from the target muscles.
- Use a slow, 2 to 3 second lowering phase on each rep to maximize time under tension without needing additional resistance.
- Choose a long, thick towel that loops securely around both feet and still leaves enough fabric to grip comfortably with both hands at arm's length.
Errores comunes
- Allowing the towel to go slack at the bottom of each rep — this eliminates resistance at the start of the next curl and significantly reduces the total work done by the Brachioradialis and synergist muscles.
- Rotating the wrists into a supinated (palms-up) position during the curl — this shifts the primary load from the Brachioradialis onto the Biceps Brachii, undermining the purpose of the hammer-style grip.
- Lifting the hips off the mat to generate momentum — this recruits the glutes and lower back rather than the target muscles and can place unnecessary strain on the lumbar spine.
- Jerking the heels upward rather than curling smoothly — rapid, uncontrolled movement reduces muscle time under tension and increases stress on the knee joints and the towel anchor point.
- Using a towel that is too short or too slippery — an unstable anchor shifts effort to keeping the towel in place instead of generating consistent resistance through the range of motion.
Preguntas frecuentes
What muscles does the lying double legs hammer curl with towel work?
The primary muscle targeted is the Brachioradialis, which runs along the outer forearm and drives elbow flexion in the neutral (hammer) grip position. The Biceps Brachii and Brachialis act as synergists, assisting the curling motion throughout the range of movement.
What is the difference between the lying biceps curl with towel and the lying double legs hammer curl with towel?
The key difference is grip orientation and position. The biceps curl is performed lying on your back with a supinated (palms-up) grip, emphasizing the Biceps Brachii. The hammer curl version is performed face down with a neutral (palms-facing) grip and uses leg movement instead of arm movement, shifting the primary load to the Brachioradialis and forearm muscles.
How do I make the lying double legs hammer curl with towel more challenging?
Increase resistance by applying more downward pressure with your feet into the towel as you curl. You can also add a 2 to 3 second pause at the top of each rep, slow the lowering phase to 3 to 4 seconds, or perform the exercise with single-leg curls to increase the load on each side independently.
Is the lying double legs hammer curl with towel safe for the knees?
Yes, when performed with controlled movement. The resistance is provided by the towel and is self-regulated, so the load on the knee joint is never greater than what you apply through foot pressure. Avoid jerking your heels upward; move through the range of motion smoothly to minimize joint stress.
What kind of towel works best for this exercise?
A long, thick bath towel or gym towel works best. It needs to be long enough to loop securely around both feet and still leave enough length to grip with both hands while your arms are extended. Avoid thin or very smooth towels — they can slip off the feet or fray under tension during repeated sets.
