Tip Build Biceps With a Towel Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Build Biceps With a Towel Here' s how to build arm size and brutal grip strength just about anywhere by Tanner Shuck February 20, 2021December 6, 2021 Tags Training Yes, you can effectively train your biceps with practically no equipment. You just have to simplify. Select exercises that train your biceps, brachialis/brachioradialis, and forearm muscles simultaneously. You just need two things: A towel. A heavy object – a kettlebell, heavy backpack, or even a water jug. The Towel Pull-Up The strict pull-up is a staple in any effective program. Ever see a guy that could crush pull-ups with skinny arms? Didn't think so. While the towel pull-up could be considered a lat exercise, you'll actually feel it the most in your biceps, forearms, and hands. There's no real need for a pull-up bar. Just hang a towel over any sturdy anchor point (a gymnastic ring, a roof truss, or even a tree limb), and away you go. I prefer the gymnastic ring variation so your head doesn't have to dodge the bar every rep. Train for 3-5 sets of 5-10 reps, adding weight when needed. The Weighted Towel Curl It's a criminally underrated exercise. If you're serious about maximizing your grip strength and want better-looking arms, try it. Wrap your hands around the towel, including the thumb. Forcefully squeeze the towel throughout the entirety of the set. During the concentric or lifting phase, curl the weight both up and out to maximize both the biceps and forearm contractions. Use a moderate to heavy weight for 3-4 sets of 10-plus reps. Go to muscular failure. Towel Gun Walk This will present a unique challenge for lifters who only do barbell or dumbbell curls. Expect your biceps, forearms, and grip to fatigue like never before. The beauty lies in the isometric hold. The arms are kept under constant tension by holding the weight up at the top for the set's duration. That extra time under tension will mean more strength and hypertrophy. Rather than doing this exercise for reps, perform gun walks for total distance or total time. Keep your hands apart by not letting your knuckles ever touch together. This will keep constant tension on the arms. Try 4-6 sets of 30-40 meters. Bonus Tip Combine both the towel curl and towel gun walk for a lethal combo to really polish off your biceps. For example, do a 40-meter gun walk, but stop every 10 meters and do 5 towel curls. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Test Yourself with the Renegade Row This test will teach you a lot about your strength and athleticism. Here's how to do it. Tips, Training Joel Seedman, PhD December 20 Training The 600-Pound Deadlift Textbook Ready to pull 600 off the floor? Here’s how one lifter did it and what he learned along the way. Deadlift, Powerlifting & Strength, Training Todd Bumgardner & Mike Ranfone January 17 Training Tip Do This Exercise BEFORE Bench Pressing Want to bench more weight with fewer risks of injury? "Prime" your pushing muscles with a few sets of this. Tips, Training Dr John Rusin June 21 Training Tip Do Pull-Up Pulses for Big Lats Can you do three measly reps using this training method? Maybe. Give it a shot. Back, Pull-Up, Tips, Training Nick Tumminello October 7