Reformer exercise · Intermediate

Short Strap Biceps Curl with Knee on the Box

Short Strap Biceps Curl with Knee on the Box is an intermediate reformer exercise with Short box that mainly works the arms, core and legs. Spring setting: 1× light. Below you'll find the starting position, the flow in 2 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 4–6 reps per variation
Level: Intermediate
Equipment: Reformer, Short box
Body area: Arms, Core, Legs
Muscles: Biceps, Core, Calves

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Starting Position

Place the box a little further back, facing the footbar. The left foot planted on the floor, the right knee resting on the box, the right hand in the short strap.

Step-by-Step Flow

Biceps curl.
Lift the left heel with each biceps curl.

Cues for Teaching

The elbow stays beside the body, only the forearm moves.
The torso stays upright and still, it doesn’t swing.
As the heel lifts, the knee stays over the foot and the weight stays even.

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Spring Setting and Key Facts

Starting Position

Step-by-Step Flow

Cues for Teaching

A whole reformer class, fully planned.

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