Reformer Pilates: Bicep Curls

Reformer Repertoire

Kneeling Arm Work Forward:

Bicep Curls

Alternate Names

N/A

Derived From

Classical Reformer: Chest Expansion

Primary Element

Strength

Why for Primary?

To develop and create strength in the biceps brachii muscles, working against the spring resistance to eccentrically to control the movement of the arm back to the start position.

Secondary Element

Stability

Why for Secondary?

To strengthen and develop control in the abdominal muscles transversus abdominis to create pelvis and torso stability whilst in a high kneeling position.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

8-10

Apparatus Setup

Suggested springs

  • Number system: 1 x spring
  • Colour system: 1 x red
  • Resistance: light

 

Foam padding may be used underneath the knees to create a more comfortable position, or the exercise can be performed sitting on a Pilates box, or with the legs crossed or extended if kneeling is contraindicated or creates pain.  

Plane of Motion

Sagittal

Targeted Muscles

To develop and create strength in the biceps brachii muscles, working against the spring resistance to eccentrically to control the movement of the arm back to the start position.

Warnings

This exercise may be unsuitable for clients with arm or shoulder issues or injuries, or where kneeling is contraindicated or creates pain. If painful to kneel try sitting on a Pilates box, or sitting with the legs crossed or extended.

Execution

Kneel upright facing the head rest, shoulders stacked over the pelvis and with the knees against the shoulder blocks, hands holding the short loops or ropes with the arms lifted in line with the shoulders palm facing upwards.

Exhale to flex the elbows, drawing the palms towards the shoulders and maintaining the upright position of the torso, inhale to return the arms to the start position.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck forward and up
  • Pelvis
    • Are the hip bones even horizontally or is the client leaning to one side?
    • Is the client about to keep a posterior tilt throughout with engagement of the abdominals? Look for the rib cage popping forward, ideally it is kept down and in with the pelvis tucked to avoid arching in the lumbar spine
    • Can the client avoid poking their bottom back towards the foot bar to assist with stability?
  • Arms
    • Are the shoulders lifted up and back before the movement begins?
    • Can the client maintain the same height of the elbows throughout the movement without dropping them down?
    • Can the client bring the forearms back downwards with control on the return phase, eccentrically contracting the biceps?
  • Legs
    • Is the client comfortable kneeling? If not move to a seated position

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim to only flex the elbow to the degree the carriage movements remains smooth
  • Bias the pelvis towards a slight posterior tilt in order that you can avoid extending or arching the lumbar spine
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine the torso and legs staying completely still, the only movement coming from the elbow flexing.
  • You may demonstrate a part of the movement as a visual representation for the client to see

 

Kinaesthetic

  • Feel the co-contraction of the abdominal muscle and the back extensors to create a stable torso from which to move from

Modifications and Variations

Regress the exercise by

  • Reducing the spring setting to one blue spring, note it may make the client feel more off-balance as there is less support from the spring
  • Reducing the repetitions and/or pace
  • Working on the movement but with 0.5kg hand weights or no weights to create the pattern before adding load
  • Working on Kneeling Arm Work Forward: Open the Window

 

Progress the exercise by

Series and Transitions

This exercise is part of the Kneeling Arm Work Forward series which includes a range of other exercises in the progressive repertoire. The Long Box Arm Work series is known as the Pull Straps series in Classical Reformer Pilates.

Progressive repertoire