# Towel Curl

URL: https://heatsy.app/ex/towel-curl

Also known as: Towel Curls, Self-Resisted Towel Curl

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Rectus Abdominis, Flexor Carpi Radialis

## Technique

1. Stand or sit holding a rolled towel in both hands, one hand under the towel and the other gripping it from above.
2. Pull the lower hand up toward the shoulder while the top hand pushes down against it.
3. Pause and squeeze the biceps for a moment.
4. Release slowly, then swap hand positions.

### Cues

- Match the pushing and pulling force to make the effort hard.
- Breathe steadily; do not hold your breath.

### Common mistakes

- Pushing so hard that the shoulders shrug.
- Holding the breath.
- Letting the elbow of the working arm drift forward.

## Alternatives

- [Band Biceps Curl](https://heatsy.app/ex/band-curl)
- [Towel Triceps Extension](https://heatsy.app/ex/towel-triceps-extension)