Arms · Bodyweight
Lying Biceps Curl with Towel
How to do the lying biceps curl with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back and loop a towel under one foot, holding both ends with one hand, arm extended. Pull against the towel to curl your hand toward your shoulder while your foot pushes back to create resistance, then lower under control and repeat.
- 1Feel your biceps working hard as you curl against the towel resistance
- 2Keep your elbow pinned at your side as the only thing moving is your forearm
- 3Match the push of your foot to the pull of your arm for steady tension
Common mistakes
- Do not let your elbow drift or your shoulder take over the pull
- Avoid jerking; keep the curl smooth on the way up and down
- Do not arch your back or use your torso to help
Muscles worked
The lying biceps curl with towel mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- HamstringsMinor
Kovo programs the lying biceps curl 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.