Biceps Curl & Arm Series on the Short Box

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps per variation

Level

Beginner

Equipment

Reformer, Short box, Resistance band

Body area

Arms, Shoulders, Back, Core

Muscles

Biceps, Shoulders, Upper back, Core

Starting Position

The short box on the carriage, sitting facing the end of the Reformer, feet on the headrest. Short straps in the hands, optionally the resistance band around the forearms.

Step-by-Step Flow

1. Biceps curl.
2. Hold the arms bent and press the forearms out against the band.
3. Hold the curl and pulse up and down.
4. Take off the band, cross the short straps and pull them in at shoulder height.
5. Wrap the short straps around the upper arms and open the bent arms out to the sides and close them again.

Cues for Teaching

• The elbows stay close to the body during the curl and don’t drift back.
• Sit tall — the upper body doesn’t lean into the straps.
• As the arms open, the shoulders drop away from the ears.