Reformer exercise · Intermediate

Bicep Curl with Diagonal Leg in the Long Strap

Bicep Curl with Diagonal Leg in the Long Strap is an intermediate reformer exercise with Pilates ball and Long box that mainly works the arms, core and legs. Spring setting: 1× light. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs
1× light
Reps
6–8 reps
Level
Intermediate
Equipment
Reformer, Pilates ball, Long box
Body area
Arms, Core, Legs
Muscles
Biceps, rectus abdominis, hip flexors
Video tutorial
in the member area
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Starting Position

Lying on your back on the long box, facing the end of the Reformer, legs in tabletop. Right hand presses the ball against the right knee, left hand in the long strap.

Step-by-Step Flow

  1. Perform the bicep curl and extend the left leg into a diagonal.
  2. Hold the curl and lift & lower the long left leg.
  3. Take the ball between the ankles in tabletop and bring the long left arm overhead toward the footbar.

Cues for Teaching

  • Lower back stays long on the box.
  • The curl comes only from the elbow, upper arm stays still.
  • Keep the diagonal leg long and active, pelvis stays stable.

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