Arms · Bodyweight
Two Legs Hammer Curl with Towel
How to do the two legs hammer curl with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit or stand and loop a towel under both feet, holding an end in each hand with palms facing in. Curl your hands toward your shoulders while your legs press down against the towel for resistance, then lower slowly.
- 1Feel your biceps and brachialis drive the curl
- 2Keep your elbows pinned to your sides and palms facing in
- 3Press both legs down to match your arm strength
Common mistakes
- Avoid swinging your elbows forward or flaring them out
- Don't let the towel snap back on the way down
- Don't lean back to help lift; keep your torso still
Muscles worked
The two legs hammer curl with towel mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the two legs hammer 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.