Quadruped Biceps Curl with Push-up

Spring Setting and Key Facts

Springs

1× light

Reps

8–10 reps

Level

Intermediate

Equipment

Reformer

Body area

Arms, Core, Shoulders

Muscles

Biceps, Core, Shoulder girdle

Starting Position

Quadruped on the carriage, facing the footbar, feet between the shoulder blocks, the right hand in the long strap long beside the hip.

Step-by-Step Flow

1. Biceps curl with the right arm.
2. Biceps curl, then extend the arm long towards the footbar.
3. Optional: extend the left leg long behind you.
4. Biceps curl, extend the arm towards the footbar and bring it back beside the hip in a half circle.
5. Place both hands on the carriage and push up.

Cues for Teaching

• The shoulder on the strap side stays down and does not travel towards the ear.
• The pelvis stays square — no shifting towards the free side.
• In the push-up the elbows stay close to the body.