ARMS
SPRINGS:
WOMEN: 5Y-1R2Y // 4Y-1B2W
MEN: 1R3Y-2R // 2B-2B1-2W
SET-UP:
Stand in the well and grab red handles outside of back high bars
Sit on carriage and swing feet back by mirror to lay stomach on to carriage and bring head towards back edge of carriage near springs
Place elbows on the back edge of carriage
Mega: Behind back pockets
Maven: 10&11
Gaze at well
MOVEMENT:
Squeeze your biceps inward as you curl for 1, curl your arms and squeeze in for 2, curl your arms and squeeze in for 3, curl your arms and squeeze in or 4
Keep tension in pinky and first finger as you lower your arms for 1, lower your arms for 2, lower your arms for 3, lower your arms for 4
THINGS TO CONSIDER:
Watch shoulder shrugging
TIME: At least 2 minutes
ACTION: Pulling against the tension
MUSCLE DRIVERS
Primary Movers: biceps
Assisting Muscles: front delts, forearm flexors (grip), rotator cuff (should stability)
Stabilizers: Erector spinae, multifidi, rhomboids, traps
Relaxed Muscles: Triceps, lats, low back muscles
VARIATIONS:
Holds
Pulses
Arm // Hand Angle
Lift thighs for deeper back flexion and glute engagement
Speed
Fast In x Slow Out
Slow In x Fast Out
Cross Cables
Hammer Curl
MODIFICATIONS
Lighten tension by one yellow or white
Stack shoulders more directly over elbows
Limit range of motion
ADVANCEMENTS
Add additional yellows or whites
Keep elbows still but slide triceps back towards carriage
Add spinal flexion
PREGNANCY MODIFICATIONS
Heavy Bicep Curl with criss/cross legs or toes under carriage strap