Instructions

1

Lie supine on your back with legs extended straight. Position your upper back on the floor with chest open. Hold a resistance band or towel taut with both hands at chest level, keeping arms bent at approximately 90 degrees.

2

Secure the band firmly with both hands at mid-chest height. Engage your core and prepare to pull the band downward while simultaneously raising your legs. Maintain tension in the band throughout the movement.

3

Lower your extended legs toward the floor in a controlled manner, allowing the abdominal muscles to lengthen. Simultaneously, allow the band to release slightly as your legs descend, maintaining light tension on the band.

4

Pull the band downward toward your hips while explosively bringing your extended legs upward toward your chest. Contract the abdominal muscles maximally at the top of the movement, then return to the starting position with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae

EQUIPMENTWeighted

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Biceps Curl with Towel because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Weighted, it reinforces proper movement patterns and builds robust strength in the Upper Arms region.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Using excessive momentum to swing the Weighted rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

Control the eccentric (lowering) phase of the Lying Biceps Curl with Towel for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae to maintain control of the Weighted.

Beginner Tips

If you are new to the Lying Biceps Curl with Towel, focus on mastering the movement pattern with zero weight before adding Weighted.

Lying Biceps Curl with Towel