Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

Starting Position

• if you want to train the right biceps, the right hand is up (the left triceps is trained, too)
• encompass the towel with both hands
• the hands are close to each other
• hold them in hip height in front of your body (right hand is in belly button height)
• your upper body remains straight
• the feet are hip width apart

Correct Execution

• try to pull the towel ends apart as much as possible
• now slowly bend the right arm
• bring the right hand in front of the chest, the left arm gives the resistance
• the left arm follows the motion and is bent, too
• invert the motion
• keep the tension in the biceps of the right arm, it is the resistance for the stretching of the triceps of the left arm
• when the arms are back in the starting position, go on to the next rep
• do several reps on one side, then switch positions of the hands and do the same for an effective arm workout