Arms · EZ Bar
Biceps Squeeze with Towel
How to do the biceps squeeze with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Loop a towel under the center of an EZ bar or hold it taut between your hands with palms up. Curl up and squeeze hard against the towel's resistance, holding the peak contraction before lowering with control.
- 1A strong squeeze in your biceps at the top of the curl
- 2Your elbows staying fixed at your sides
- 3Tension held through the towel rather than jerking the weight
Common mistakes
- Swinging your torso to drive the bar up
- Letting your elbows flare forward or out
- Releasing the squeeze too quickly at the top
Muscles worked
The biceps squeeze with towel mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the biceps squeeze with towel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.