Towel Arm Curl

An effective exercise to isolate and build bicep strength and grip endurance without any weights. To perform it, stand in a split stance (one foot forward, one foot back). Place one end of a long towel under your front foot and hold the other end with the opposite hand. Keep your elbow tucked firmly into your side and pull upward on the towel as if you are trying to curl it towards your shoulder. Hold the tension and feel your arm muscles fire up!

Performance Tips

• Keep your elbow “glued” to your ribcage; don’t let it swing forward or out to the side.

• Maintain an upright posture with your shoulders back; avoid leaning forward or hunching over the towel.

• Ensure your wrist is straight and strong, not curling or drooping under the tension.

• Focus all your effort on the bicep squeeze rather than just pulling with your shoulder.

• Breathe rhythmically through the hold—avoid the urge to hold your breath while straining.

Easier / Harder

• Easier: Decrease the pulling force, focusing on maintaining a consistent but lighter contraction in the muscle.

• Harder: Pull with maximum intensity as if you are trying to rip the towel,