Two Legs Hammer Curl with Towel (VERSION 2)
- Músculo objetivo
- Brachioradialis
- Músculos sinergistas
- Biceps Brachii, Brachialis
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The Two Legs Hammer Curl with Towel (VERSION 2) is a bodyweight strength exercise that targets the brachioradialis using a folded towel looped around both feet as resistance, performed in a seated position with both legs elevated to create a challenging pull angle. The biceps brachii and brachialis assist as synergists throughout the curl, making this a practical arm-building option requiring no gym equipment. It suits home training sessions or travel workouts where traditional curl equipment is unavailable.
Cómo hacer el Two Legs Hammer Curl with Towel (VERSION 2)
- 1Sit on the floor or on the edge of a firm, flat surface and fold a bath towel lengthwise into a long strip.
- 2Loop the center of the towel around the arches of both feet, then hold one end of the towel in each hand with a neutral grip — palms facing each other as in a hammer curl.
- 3Extend your arms straight and raise both legs off the floor so the towel is taut between your hands and feet before the movement begins.
- 4Sit tall with your spine upright, shoulders pulled back and down, and core braced to prevent your torso from rocking.
- 5Begin the curl by bending both elbows simultaneously, driving your knuckles upward toward your shoulders while keeping your palms facing each other throughout.
- 6Hold your legs steady — your feet and legs are the anchor providing resistance, so any unintended movement of the feet reduces the load.
- 7Continue curling until your hands are at or near shoulder level and you feel a strong contraction in your brachioradialis and upper arms.
- 8Slowly extend your elbows back to the starting position over two to three seconds, maintaining towel tension and keeping your legs elevated.
- 9Repeat for the desired number of repetitions without allowing the towel to go slack between reps.
Consejos de técnica
- Pin your elbows to your sides for the entire set — allowing them to drift forward shortens the range of motion and shifts work away from the brachioradialis.
- Control the lowering phase deliberately over two to three seconds to maximize time under tension, which is especially important when absolute load is limited by the towel setup.
- Adjust your sitting distance from your feet before the set: sitting farther back lengthens the towel and reduces peak resistance; sitting closer shortens it and increases tension.
- Choose a towel with enough grip and friction to stay securely looped around your feet throughout the set — a yoga mat towel or thick bath towel folded lengthwise works well.
Errores comunes
- Allowing the towel to go slack at the bottom of each rep, which removes tension from the brachioradialis between repetitions and reduces the overall training stimulus.
- Rotating the wrists into a supinated (palms-up) position during the curl, which converts the movement into a standard biceps curl and shifts emphasis away from the brachioradialis.
- Swinging the torso backward to generate momentum, which offloads work from the arms and places unnecessary stress on the lower back — keep your back upright and still.
- Dropping the feet or bending the knees during the set, which reduces resistance mid-repetition and makes load inconsistent across the range of motion.
- Gripping the towel too close to the feet, which shortens the effective resistance lever and reduces the load on the working muscles — hold as close to the ends of the towel as possible.
Preguntas frecuentes
What muscles does the Two Legs Hammer Curl with Towel (VERSION 2) work?
The primary target is the brachioradialis, a forearm muscle that runs along the thumb side of the forearm and is most active during neutral-grip (hammer) curling movements. The biceps brachii and brachialis act as synergists, contributing to elbow flexion throughout the range of motion.
What is different about VERSION 2 compared to VERSION 1?
VERSION 2 is performed with both legs elevated off the floor throughout the set, which changes the angle of resistance compared to a flat-leg position. The elevated leg position creates a more direct line of pull on the towel that challenges the brachioradialis at a different point in the range of motion and requires greater core stability to maintain the seated posture.
How long does the towel need to be for this exercise?
A standard bath towel or hand towel folded lengthwise works well. When looped around both feet with an end held in each hand at arm's length, the towel should be taut — not slack — so you have resistance at the bottom of the curl. Adjust your sitting distance from your feet to fine-tune tension before each set.
How can I make this exercise harder without extra equipment?
The most effective progressions are slowing the eccentric phase to three to four seconds, adding a one-to-two-second isometric hold at peak contraction, or reducing rest periods between sets. Wearing shoes adds a small amount of load at the foot end of the towel. You can also sit farther from your feet to increase the mechanical resistance through more of the range.
How many sets and reps are recommended for this exercise?
Because towel resistance is moderate and difficult to increase sharply, higher rep ranges work better here than low-rep heavy protocols. Three to four sets of 12–20 repetitions with controlled tempo is a practical starting point. Focus on keeping constant tension on the towel and maintaining a slow eccentric rather than chasing a specific rep count.
