Build your biceps with a towel

Here we explain how to massively increase the size of your biceps, triceps, and grip strength almost anywhere, with a simple towel.

The answer to your concern when you start reading this is YES: you can train your biceps effectively with virtually no extra equipment; you just have to simplify.

Select exercises that train your biceps, brachialis / brachioradialis, and forearm muscles simultaneously, and for them you only need two things:

• A good-quality towel.
• A heavy object: a kettlebell, a heavy backpack, or even a gallon of water.

Remember to cover your pre-workout and intra-workout needs by adding creatine to your protein and BCAA shakes during this training phase, which could last from 1–2 weeks until you feel the difference.

The pull-up: a towel routine for biceps?

A properly performed pull-up is a basic element of any effective program, and we all know that no one who does pull-ups has skinny arms… or so we believe.

Although doing pull-ups with a towel could be considered a lat exercise, you will actually feel it more in your biceps, forearms, and hands, and there is no real need for a pull-up bar either.

Simply hang a towel over any sturdy anchor point (a gymnastic ring, a ceiling beam, or even a tree branch), and you’re ready to go.

• Many prefer the gymnastic-ring variation so that your head does not have to avoid the bar on every repetition.
• Train for 3–5 sets of 5–10 repetitions, adding weight to your legs when necessary.

The weighted towel curl

This is a criminally underrated exercise, but if you are serious about maximizing your grip strength and want to add more inches to your biceps, even at home and without equipment, you can do it and feel the results.

• To do it, wrap your hands around the towel, including your thumbs.
• Squeeze the towel tightly throughout the entire set.
• During the concentric or lifting phase, bend your arms and move the weight upward and outward to maximize biceps and forearm contractions.

In this case, use a moderate to heavy weight to perform 3–4 sets of more than 10 repetitions, and work to failure or muscular exhaustion.

The bent-arm towel walk

This will present a unique challenge for athletes who only do barbell or dumbbell curls. With this routine, you should feel your biceps, forearms, and grip fatigue like never before, and the beauty of its efficiency lies in the isometric hold.

Your arms remain under constant tension while holding the weight at the top throughout the duration of the set. That extra time under tension means more strength and hypertrophy, and remember that instead of performing this exercise for repetitions, walk to cover a total distance or total time.

At all times, keep your hands separated and avoid letting your knuckles touch; this will maintain constant tension in your arms… well, try 4–6 sets of 30–40 meters…

If you want to challenge yourself further and move on to the next level, combine the weighted curl with walking while carrying the weight, which will sculpt your biceps, triceps, and forearms like never before, while also elevating your mental focus and concentration.