Biceps Curls

PURPOSE
» Strengthens the arms and shoulders, especially the biceps, elbow flexors and the front of the shoulder.

STARTING POSITION
(Resistance 3-9 lbs)
Kneel facing the extension arm with MOTR between the legs. The body is positioned half way down the roller with the knees and inner thighs hugging the MOTR to keep it stable. Hold the straps in the hands with the arms straight in front of the chest.

STARTING POSITION VARIATIONS
Sitting on the roller — Sit on the roller facing the arm with the knees bent and the feet under the MOTR arm.
Lunge — Place one shin on the roller and the other on the floor. Switch legs half way through the set.

MOVEMENT SEQUENCE
Bend the elbows to bring the straps toward the shoulders. Keep the shoulders down and the chest open as the elbows bend.

VARIATIONS
Thumb up — Hold the straps with the hands facing each other and the thumbs up.
Palm down — Hold the straps with the palm facing away from the shoulder.
Alternate arms — Pull one hand in toward the shoulder at a time, alternating sides.

MAKE IT EASIER
Lower the arms — Begin with the elbows at waist height.

MAKE IT HARDER
Standing — Stand and balance on the roller while moving the arms for an additional challenge.