Description

This exercise is designed to strengthen the biceps and is an improvement on the "Bodyweight curls table edge" exercise. The exercise can only be performed with a table and a chair or similar.

Exercise

Bodyweight Curls

On table edge + elevation

Type: Bilateral Rest: 150s Equipment: Körpergewicht

Tutorial

1

Sit under a table and place your legs in front of your body on a raised surface (chair). Place your hands on the tabletop, fingertips pointing backwards (underhand grip).
2

Build tension in your entire body and lift your buttocks off the floor. Your body should now be in a horizontal line.
3

Bend your arms slowly and in a controlled manner and pull your chest up towards the edge of the table so that you don't bump your head. Breathe out as you do this.
4

Slowly lower yourself back down until your arms are stretched and you are back in the starting position. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

First check that the table is stable enough. Maintain body tension throughout the exercise. Be careful during this exercise so that you don't hit your head on the table top. Make sure that you pull yourself up with the strength of your biceps.