JETSET Miami Virtual Manual

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Serve the Platter

Bicep Exercises • 40s

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 straps instead of black handles
Move knees back on carriage
2y

Up Next in Bicep Exercises

  • Kneeling Bicep Pull
    00:37
    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:
    2y

  • Lying Bicep Curl
    00:35
    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

    Mod...

  • Tailbone Bicep Curl
    00:47
    Tailbone Bicep Curl

    Tailbone Bicep Curl

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

    Variations:
    Extend legs
    Heavier spring load
    In/out 1 in
    Hold with fingertips pointing to ceiling

    Modifications:
    Lower elbows closer to waist
    Reduce spring load

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