Experience
Free personalized workout plan
By Marino Katsouris
Experience
Days per week
Time
Undoubtedly, biceps are one of the hardest muscles to target with no equipment but luckily there are a few ways to hit them and the only thing you need is a towel! Give this workout a go to smash both
Show More
Source
Equipment
Bodyweight, Sofa, Table, Towel (Large)Average Exertion
Average Cardio Intensity
Workout Type
Goals
Undoubtedly, biceps are one of the hardest muscles to target with no equipment but luckily there are a few ways to hit them and the only thing you need is a towel! Give this workout a go to smash both
Show More
Equipment
Bodyweight, Sofa, Table, Towel (Large)Avg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Towel Bicep Curl | 3 sets | 10 - 12 reps | 60s | Wrap the towel around your foot and use it as resistance. |
1B. Cross Tricep Extension![]() | 3 sets | 10 - 12 reps | 60s | |
2A. Close Grip Inverted Row (using Table)![]() | 3 sets | 10 - 12 reps | 60s | |
2B. Sofa Bodyweight Skullcrushers | 3 sets | 10 - 12 reps | 60s | |
3A. Towel Bicep Isometric Hold | 3 sets | 10 - 15s | 60s | |
3B. Feet Elevated Sofa Tricep Dips![]() | 3 sets | 12 - 15 reps | 60s |
See More Similar Workouts
See More More Workouts by Marino Katsouris
See More Similiar muscle focus workouts
See More Workouts with similar equipment
See More 1 day workouts that are 40 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.