SahiKasratसही कसरत
हिंदी

Seated Towel Curl

  • 🧴 Household items
  • At home
  • Beginner

No weights needed — your own foot creates the resistance. Push harder with the foot to make it harder.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit on a sturdy chair. Place the middle of a towel under one foot and hold one end in each hand, arms straight.
  2. Keep your elbows close to your sides and your back straight.
  3. Bend your elbows and pull the towel up while pressing down with your foot, so the pull feels hard but smooth.
  4. When your hands are near your chest, pause for 1 second.
  5. Keep pressing with your foot as you slowly lower your hands.

Breathing: Breathe out as you pull, breathe in as you lower. Don't hold your breath.

How much to start with: 2–3 sets × 8–12 reps (switch feet each set)

❌ Common mistakes

  • Leaning back to pull.
  • Jerking the towel — keep the movement slow and even.

⚠️ Safety

  • Use a strong, dry towel so it does not slip from under your foot.

Muscles worked

Main: Biceps

Also works: Forearms

Next step (a bit harder)Resistance Band Curl

More ways to train Biceps

Water Bottle / Bag Curl Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Dumbbell Curl The best-known biceps exercise. Start with light dumbbells.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Hammer Curl Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Curl Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Curl Both arms together with a bar. The next step once you can do dumbbell curls with good form.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience