Kneeling Biceps Curl with Ball

Spring Setting and Key Facts

Springs

1× light (advanced: 1× medium)

Reps

10–12 reps, then lean back & repeat

Level

Intermediate

Equipment

Reformer, Pilates ball

Body area

Arms, Legs, Core

Muscles

Biceps, Quadriceps, Core

Video tutorial

in the member area

Starting Position

Facing the end of the reformer, seated on the heels, both hands in the short loops, ball held between the elbows, arms bent in front of the face, palms facing the face.

Step-by-Step Flow

1. Biceps curl.
2. Hold the biceps curl and pulse upward.
3. Pulse into the ball.
4. Rise onto the knees, lean back (quad activation) and repeat the sequence: biceps curl, hold and pulse, pulse into the ball.

Cues for Teaching

• Elbows stay close to the body.
• When leaning back, keep the navel active, avoid arching the lower back.
• Hold the ball lightly between the elbows without shrugging the shoulders.