442
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle groups: Elbow flexors and shoulder flexors
Muscles emphasized: Biceps brachii and pectoralis major (clavicular)
Joint movements: Elbow flexion and shoulder flexion
M. Kneeling biceps lift
(Reformer)Kneel on a Reformer, facing the
springs, with the soles of the feet
against the shoulder rests. Hold
one strap in each hand with the
palms facing front and the elbows
slightly bent and positioned behind
the torso. Then slowly flex the
elbows and bring the arms forward
and up to about the height of the
forehead, pause, and gradually
return the arms to the starting
position. Time the elbow movement
so that the elbows reach about
90° flexion when they are by the
sides, and then extend in the
upper ranges of shoulder flexion so
that tension is maintained in the
straps.
(Focus on keeping the trunk
stationary and allowing the
scapulae to rotate and slightly
abduct without excessive elevation
as the arms raise.)
Variation 1: Perform standing
with your back to a barre with the
middle of an elastic band looped
around the barre and one end of
the band held in each hand.- Increase springs.
- Slightly shorten straps.
TABLE 7.10 Selected Strength Exercises for the Upper Extremity (continued)