- Grasp suspension handles and momentarily step back until
arms are extended forward and straight. While keeping arms straight
and shoulders back, step forward so body is reclined back. Position
palms up or slightly inward.
- Bring handles toward shoulders by flexing arms, while keeping
elbows pointed forward. Return by straightening arms and repeat.
- Dismounting can be achieved by walking backward until body
is upright. Also known as Suspended Biceps Curl, arguably somewhat
of a misnomer.
- The positioning of arms, with elbows high, places short head
(medial head) of Bicep Brachii in active
insufficiency as arm continues to flex. The long head of
Biceps Brachii (lateral head) and in particular, Brachialis are
primary movers in this position.
- Allowing elbows to drop slightly during flexion may somewhat
decrease active insufficiency of biceps brachii. However, this
technique may not ideally emphasize biceps' involvement, since
this position prevents body from achieving a more upright position
at end of movement at any given initial body angle, thereby creating
a peak contraction (greatest resistance at top of movement) on
elbow flexors which enter into yet another related compromised
mechanical position (see Tension
Potential and Muscle
- Resistance is least when body is positioned upright at top
of exercise. Movement can be made easier with staggered foot
position by placing one foot slightly back.
- Begin in a more reclined position. With body more angled
back, stance can be on heels with forefeet pointing upward. At
higher angles, feet can be placed flat on floor. When angled
further back, only heels may contact floor with forefeet raising
upward. See Gravity
Vectors for greater understanding of how body angle influences