SIMPLE MILK CARTON OR TOWEL BICEP CURL (front of the arm)

HOME BICEP CURL

TARGETED MUSCLES: BICEP 

The Milk Jug Biceps Curl & The Towel Bicep Curl emphasizes the arm muscles. These muscles are used in every day activities like lifting groceries, children, pets. The bicep is constantly being used on a daily basis.

FYI: A gallon of milk weighs 8.6lbs, and a quart of milk weighs 2.15lbs


Stand feet shoulder width apart.

Using one arm at a time. Hold milk or towel in front of you, arm tucked into your side

Exhale and lift with your bicep only until your elbow is at 90 degrees.

Using a Milk Jug this is a Yielding Isometric exercise.

Using the Towel this is an Overcoming Isometric exercise. Pull towel and resist as hard as you can for 10 seconds!

Hold..Hold..Hold. Ten Seconds, Breathe in and out slowly.

Lower arm back to your side and do the same with your other arm.

Rest one minute and repeat. Do this 3 times with each arm.

This exercise can be done sitting in a chair while watching TV as well.