Supine Biceps Curl
Plane of Motion
Sagittal
Spring Setting
Light / Medium
Light or Medium Long Arm Springs
Mid-Pole Hooks
Muscle Focus
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Pull the springs to bend the elbows.
Resist the spring to straighten the elbows.
Other Muscles at Play
Spinal stabilizers to maintain trunk & lumbo-pelvic stabilization.
Shoulder extensors keep the upper arm pasted to the mat.
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (retraction) keep the shoulder blades flat on the mat and resist the shoulders rounding forward.
Objectives
Strengthens the biceps and elbow flexors for clear, controlled arm work.
Trains steady stabilization of the scapula and torso as the arms move.
Mobilizes the elbow joint through smooth, organized flexion and extension.
Engages the abdominals and pelvic floor to stabilize the umbo-pelvic region.
Focus on breathing to synchronize the movement.