Exercise
Biceps
BeginnerKneeling strap exercise on the reformer curling the arms to build bicep strength and upright trunk awareness.
Setup instructions
Kneel on the carriage facing the footbar with shins flat. Hold a strap in each hand with arms extended and palms facing the ceiling. Grow tall through the spine and settle the shoulders.
Breathing cues
Exhale to curl. Inhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to curl both forearms toward the shoulders, keeping the upper arms still and vertical.
- 3Inhale to slowly lower back to the starting position with control.
- 4Keep the pelvis neutral and the trunk upright throughout.
Common mistakes
Moving the upper arms away from the body; leaning back on the curl; locking the elbows at the top; rushing the lowering phase.
Safety notes
Keep the movement slow and controlled in both directions. Use lighter spring resistance to maintain form for beginners.
Connections
Muscles worked
Goals supported
FAQs
Is the Biceps exercise suitable for beginners?
Yes. Kneeling Biceps on the reformer is a beginner-friendly exercise. The kneeling position keeps the trunk supported while the arm curl builds upper-arm strength in a controlled way.
What muscles does the Biceps exercise target?
The primary target is the biceps and forearm flexors on the curl. The upper back and core work isometrically to keep the trunk upright and the shoulders settled throughout.
What is the reformer Biceps exercise good for?
The Biceps exercise is good for building arm strength while reinforcing upright posture. Because the curl must happen without leaning back or shrugging, it trains postural integrity alongside arm strength.