Biceps Curl & Arm Series with Knee on the Box

Spring Setting and Key Facts

Springs

1× extra light (otherwise 1× light)

Reps

4–6 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Arms, Shoulders, Core

Muscles

Biceps, Shoulders, Obliques

Starting Position

The short box on the Reformer. The right knee on the box, the left foot set on the carriage, facing the footbar. The left hand on the hip, the right hand in the strap, the upper body leaning slightly forward, palm facing forward.

Step-by-Step Flow

1. Bend the arm into a biceps curl and extend the right arm long forward at shoulder height.
2. Hold the right arm long and lift and lower it.
3. Add the twist to the right.

Cues for Teaching

• The elbow stays in place during the curl.
• The shoulder stays down, even with the arm at shoulder height.
• The twist comes from the rib cage, the pelvis stays still.