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

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