Set-up:
Sit on the box, facing the back of the room, with heels resting on the box.
Hold the short straps in your hands.
Find a neutral spine and extend the arms forward, elbows lifted.
Movement:
Exhale, bend the elbows to perform a bicep curl toward the shoulders.
Inhale, extend the arms back to the starting position with control.
Keep the elbows lifted and the spine stable throughout.
Leg Option:
Lift one leg at a time to tabletop while performing bicep curls. Challenges core stability.
Single Arm Option:
Alternate single-arm bicep curls.
Pulses:
Keep elbows bent at 90° and pulse the arms slightly upward toward the ceiling in a small, controlled range; targets anterior deltoids and shoulder stabilisers.
1R
6th, 3rd, 2nd
Long box
Inhale lower, exhale rise to bicep curl.
Muscles Worked:
Biceps – elbow flexion during curl.
Deltoids – shoulder stabilisation.
Trapezius & Rhomboids – maintain scapular alignment.
Core: Abs & Obliques – stabilise C-curve posture.
Muscles Mobilised:
Spine in flexion.
Regression:
Switch to long straps to reduce resistance.
Springs: Use fewer springs (1B1Y/1B).
Progression:
Springs: Add more springs for increased resistance (1R1Y).
Leg option:
Lift one leg at a time while performing bicep curls to challenge core stability and coordination.
Single Arm Curl:
Alternate arms.
Add Leg Lift:
Float one leg into tabletop during the curl, alternating sides to challenge core stability.
Pulses at Top:
Add small pulses at the top of the curl towards te ceiling.