JETSET Miami Virtual Manual

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Bicep Crunch

Abdominal Exercises • 41s

Spring Load: 4Y-LB
Time: 1 min
Machine Set Up:
Facing back
Black Handles in hands

Variations:
Keep fingertips/elbows higher
Isometric Bicep Crunch (keep elbows at two 90-degree angles in a bicep curl isometric hold as you crunch back about halfway and then come back up

Modifications:
Keep fingertips/elbows lower

Up Next in Abdominal Exercises

  • Bicycle Bicep Curls
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    Bicycle Bicep Curls

    Bicycle Bicep Curls

    Spring Load: 4y-LB
    Time: 1 min
    Machine Set Up:
    Facing back
    Black handles in hands

    Variations:
    2-count tempo

    Modifications:
    Elbows can remain on carriage throughout the movement, for stability or if spring load is challenging for bicep curl
    The upper body can remain laying down throughout...

  • Hipbreaker
    00:43
    Hipbreaker

    Hipbreaker

    Spring Load: MB
    Time: 1 min
    Machine Set Up:
    Facing front
    Front handlebars in parallel position

    Variations:
    Add kneeling pushup
    Elevated hipbreaker (same machine set up, body placement, and general movement as hipbreaker except knees off carriage and legs are extended in full plank positio...

  • Knee-Strap Crunch
    00:39
    Knee-Strap Crunch

    Knee-Strap Crunch

    Spring Load: LB-MB
    Time: 1 min
    Machine Set-Up:
    Facing back
    Black foot straps in hand

    Variations:
    Scoot seat back closer to line 3
    Slide foot straps closer to knees
    Change tempo from traditional 4-count crunch to a 2-count, single count or hold
    Change arm positions/motion

    Modifications: ...

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