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Towel Isometric Curls 8s · no sound

Towel Isometric Curls

A seated isometric biceps hold with a towel under the feet, both hands pulling against that floor anchor without a curl rep.

Primary muscle
Biceps
Equipment
Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Sit tall with both legs extended and a long towel looped under the feet.
  2. Grip one towel end in each fist with the elbows bent about ninety degrees.
  3. Brace the trunk and keep the upper arms close to the ribs.
  4. Pull on the towel as if curling, while the feet hold the cloth in place.
  5. Hold the contraction without letting the elbows travel or the spine round.
  6. Breathe steadily, then ease the pull and reset the grip before the next hold.

Common mistakes

  • Letting the elbows drift forward so the shoulders take over the hold.
  • Rounding the back to get more tension instead of keeping the torso tall.
  • Using a towel so loose that the feet cannot pin it, which kills the isometric.
  • Turning the hold into a full curl by lifting the feet off the cloth.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

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Good to know

What muscles does the Towel Isometric Curls work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Towel Isometric Curls?
None. It is a bodyweight exercise.
Is the Towel Isometric Curls good for beginners?
GymVim rates it beginner.

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