JETSET Miami Virtual Manual

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Bicycle Bicep Curls

Abdominal Exercises • 47s

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 movement, especially if crunch is felt in the neck

Up Next in Abdominal Exercises

  • Hipbreaker
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    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: ...

  • Long Spine Series: Abdominal Moves
    00:46
    Long Spine Series: Abdominal Moves

    Long Spine Series: Abdominal Moves

    Spring Load: LB- LB+1Y
    Time: 1 min
    Machine Set Up:
    Face front
    Black foot straps in hand

    Variations:
    Leg Press
    Pelvic Lift
    Combine these two moves

    Modifications:
    N/A

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