JETSET Miami Virtual Manual

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Kneeling Bicep Curl

Bicep Exercises • 44s

Spring Load: 3y
Time: 1 min
Machine Set Up: On Carriage, facing back, black handles in hands

Variations:
Move knees back on carriage, closer to line 1
4y
Kneeling Hammer Curl with palms facing in

Modifications:
Lower seat onto heels
Hold black foot straps instead of handles
Move knees forward on carriage
Lower elbows
2y

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    Serve the Platter

    Spring Load: 3y
    Time: 1 min
    Machine Set Up: On Carriage, facing front, black handles in hands

    Variations:
    Move knees forward on carriage
    4y
    Lower seat towards heels as elbows bend into waist, press hip forward and up as extend arms

    Modifications:
    Sit seat onto heels
    Hold black foot strap...

  • Kneeling Bicep Pull
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    Kneeling Bicep Pull

    Kneeling Bicep Pull

    Spring Load: 3y
    Time: 1 min
    Machine Set Up: On Carriage, facing back, back handlebars in cross position

    Variations:
    One arm at a time
    4y

    Modifications:
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    Lying Bicep Curl

    Lying Bicep Curl

    Spring Load: Grey
    Time: 1 min
    Machine Set Up: On Carriage, facing back, black handles in hands

    Variations:
    Bicycle bicep curls
    High elbows/elbows off carriage
    Add upper body crunch as curl or hold upper body crunch throughout the movement for more core activation
    Increase spring load

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