JETSET Miami Virtual Manual

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Standing Bicep Curl

Bicep Exercises • 44s

Spring Load: 1y if elbows at or near shoulder height, 2y if elbows at waist
Time: 1 min
Machine Set Up: Off back of machine, facing front, red handles in hands
Variations:
Kneel on back platform and increase spring load by 1y
Standing hammer curl (palms face each other)
Up/down one inch
Hold
Step further away from machine

Modifications:
Step closer to the machine

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  • Seated Serve the Platter
    00:32
    Seated Serve the Platter

    Seated Serve the Platter

    Spring Load: 2y
    Time: 1 min
    Machine Set Up: Back of machine, facing back, red handles in hands

    Variations:
    Balance on tailbone as perform the movement for core activation
    In/out inch
    Hold

    Modifications: N/A

  • Kneeling Bicep Curl
    00:44
    Kneeling Bicep Curl

    Kneeling Bicep Curl

    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 forw...

  • Serve the Platter
    00:40
    Serve the Platter

    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...

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