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Seated Towel Biceps Curl Against the Foot

BeginnerStrengthTier T1

You sit in a chair with a towel looped under the middle of one foot and both ends gripped in the same-side fist. You keep your elbow against your side and curl your fist up against the towel, then lower.

Targets: Elbow
Muscles: Biceps

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • towel + chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a stable chair and loop a towel under the middle of the sole of one foot, with the foot flat on the floor a little in front of your knee. Choose a thick towel that will not slip and a chair that will not move.
  • Gather both towel ends together in the hand on the same side, with your elbow against your side and your arm hanging down, before the first curl.
  1. A woman sitting upright on a chair with a towel under her right foot and both towel ends in her right fist, her elbow at her side and her arm hanging down.

    Step 1 of 4

    Sit tall on a chair with a towel under the middle of your foot. Hold both ends in one hand, with your elbow against your side and your arm hanging down.

  2. The same woman with her right elbow bent to a right angle at her side, her forearm level and the towel straight down to her planted right foot.

    Step 2 of 4

    Press your foot down and bend your elbow to curl your fist forward and up until your forearm is level with the floor. Keep your elbow against your side.

  3. The same woman with her right elbow fully bent at her side, her fist just in front of her right shoulder and the towel straight down to her planted right foot.

    Step 3 of 4

    Keep pressing your foot down and curl your fist up until it is just in front of your shoulder, with your elbow still against your side. Then lower slowly.

  4. A woman sitting upright on a chair with a towel under her right foot and both towel ends in her right fist, her elbow at her side and her arm hanging down.

    Step 4 of 4

    Sit tall on a chair with a towel under the middle of your foot. Hold both ends in one hand, with your elbow against your side and your arm hanging down.

Breathing

  • Breathe normally.

Safety Information

Choose a stable chair and a towel that will not slip. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.