Supine Band Bicep Curl - anchored
How to Do the Lying Bicep Curl - Wall Anchored Band | In-Depth Guide [VISUAL LEARNERS]
Proper Form, Common Mistakes, & Variations | Home Resistance Training
VIDEO TUTORIALS HEREWRITTEN TUTORIAL + IMAGES BELOW
MAIN MUSCLES WORKED IN the Floor Bicep Curl
OTHER MUSCLES WORKED:
WHAT & WHY
BENEFITS OF TRAINING THE biceps
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
A simple bicep curl, while lying down?? Sign me up!
THE REST OF YOU GETS TO KINDA REST
This group of biceps exercises are done lying down on your back (supine). In order to make it so that the biceps muscles are working against resistance, we have to use a resistance band because we don't have gravity to act as a force on a dumbbell in this case (as in standing).
When you are lying down the muscles that work to hold the torso upright can relax, and the upper arm is supported on the floor. This position allows you to really focus on trying to isolate the movement to the elbow joint. In the supported position you usually can use a stronger resistance band to really challenge this powerful muscle.
The biceps brachii (bicep means that the muscle has two heads connecting at different places, and brachii - meaning arm) exercises is the big muscle lying on the upper part of the front of the arm - between the elbow and the shoulder. Biceps curls are done by bending (flexing) the elbow, and some variations include either holding the forearm in a rotated palms up position (supination) or actively rotating the forearm as the elbow bends. These are the two main functions of the biceps brachii muscle.
WHY DO WE EVEN CARE?
BECOME A LEAN MEAN LIFTING MACHINE - JUST KIDDING. BUT KINDA NOT.
Having strong and healthy biceps can improve your ability to lift more and use your arms for long periods of time without discomfort or injury. The biceps are one of our larger arm muscles and are heavily involved in both holding heavier items and lifting & carrying heavier items. You WILL become more capable with these sorts of tasks when you strengthen your biceps!
MORE FOCUS ON JUST BICEPS + HEAVIER TRAINING
Some people have trouble doing standard biceps curls with proper form - they may round their shoulders forward, use their upper traps too much, let their upper backs round forward, or move their lower backs to help them bend their elbows. These errors can be made worse when they try to increase resistance. In the supine position, the upper back can relax into the floor, opening the chest and letting the upper back and neck muscles relax. The shoulder muscles, including the biceps, do not have to work to hold the shoulder stable. This allows you to really focus on using the biceps to bend the elbow. This is a good option for those that have trouble with their form in standing or for those that want to add some heavier training for their biceps.
DO STANDING BICEP CURLS TOO
It is important to note that when we use our biceps in most everyday activities, we should have good form, including stable shoulders and torso. So, this should not be the only biceps exercise that you do in your weekly routine. This option helps to teach proper form and can allow you to work with heavier resistance. It can also be used with lighter weights in times of shoulder pain or discomfort - so you can still work the biceps without irritating the shoulder.
EVERYDAY LIFE &
HOW WE USE OUR Biceps IN EVERYDAY LIFE
1. BENDING THE ELBOW (ELBOW FLEXION)
- Pulling the covers up in bed
- Pulling socks up
- Lifting glass for drinking
- Washing/brushing hair
- Brushing your teeth
- The list is pretty much endless...
2. TURNING YOU FOREARM UP (SUPINATION)
- Turning a door knob
- Using a screwdriver
- Turning a key
- Turning a spigot
- Receiving change
- Carrying a plate
3. LIFTING THE ARM (SHOULDER FLEXION)
- Reaching up
- Pushing a window up
- Washing windows
- Lifting up to the front - kids, boxes
- Carrying in front: kids, groceries, books
4. STABILIZING THE ELBOW AND SHOULDER
- Reading a book
- Using a screwdriver
- Holding items in front of you - carrying a heavy box, pushing a wheelbarrow
HOW Floor Bicep Curls SHAPE OUR BODY
Tone and definition in the front of the upper arm.
This version of the biceps curl is a very basic movement. The position makes it very easy to focus on really activating the biceps muscle because you don’t have to worry about balance, posture or stability.
The exercise uses a band, making it easy to adjust the resistance and can be done almost anywhere. The use of the band also acts to increase the resistance as the elbow bends more. This will let you work the biceps muscle more towards the end range of the movement.
How to Feel What Muscle is Working
Bend your elbow. Place the other hand on the upper arm with the bent elbow. Lift a heavy object with the arm - you will feel the biceps contract under your hand.
PROPER FORM: Floor Bicep Curl
EQUIPMENT, SETS & REPS
Main set (3: Light/Med/Heavy):
X-Heavy Band (I recommend getting this too if you plan to use resistance bands frequently).
Optional folded washcloth to support neck if needed.
SUGGESTED STARTING WEIGHT FOR WOMEN:
Moderate to heavy resistance bands
SETS & REPS:
2 sets of 8 reps
Quick up and slow and controlled down.
BODY POSITION FOR THE Floor Bicep Curl
BAND: Anchored low, close to the floor at the foot end of the body.
BODY STANCE: Lie faceup on the floor. Knees bent with your feet flat on the floor. Your shoulders should be pressed back in contact with the floor - your chest open.
Neutral spine (includes neck) - you should be able to just slide a finger or two between your low back and the floor. You may want to put a small folded washcloth under your neck for support.
ARMS: Your arms relaxed by the sides, upper arms close to the body, elbows straight. Upper arms are resting on the floor.
HAND/GRIP: Hold one end of the band in each hand, wrapping the band from the little finger side of the palm across to the thumb side. Supinated grip - when lying down and arms by side the palms will be up. The band should be taut.
HOW TO DO
HOW TO DO Floor Bicep Curls
CUE: Squeeze your hand towards your shoulder.
Bend your elbows to pull hands up towards your shoulders, keeping your upper arms resting on the floor.
Continue moving your hands up as far as you can. Pause at the end of the range.
Slowly, with control, lower back to the floor.
HOW TO SAFELY GET OUT OF THE EXERCISE
With your arms on the floor, release the band.
WHAT TO AVOID WITH THE Wall anchored Floor Bicep Curl
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid shoulders rounding off floor
AVOID: Shoulder rounding off the floor.
WHAT TO DO:
- Press shoulders back towards the floor. Think of having a broad chest.
2. Avoid bending wrists
AVOID: Bending at your wrists
- Poor alignment (bent forward or backward) or repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time.
WHAT TO DO:
- Your wrists should be in line with your forearm and should be still throughout the exercise.
3. Avoid elbows flaring out laterally
AVOID: Letting your elbows move out to the sides
- This will change the pull of the band and decrease the biceps activity.
WHAT TO DO:
- The upper arm should be close to your sides to target the biceps.
VARIATIONS OF Floor Bicep Curls
elbows off ground
elbows off ground floor bicep curl
Lift arm up off of the floor about 8 inches, bend elbows. This will work the biceps for arm flexion in addition to elbow flexion.
This can be done by either lifting the arm up, completing a curl and lowering the arm; or holding the arm in slight flexion and doing the entire set of curls. The shoulders can be flexed as far as they would like, but I imagined them just where you had them - about 1/2 way between neutral and shoulder level.
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Floor Bicep Curl
The biceps brachii and the brachialis, work concentrically to bend the elbow and lift the lower arm off of the floor. The brachioradialis does not contribute unless power or speed is needed – for quicker movements or heavy loads.
The supinator will be active with the biceps brachii to hold the forearm in supination. Wrist flexors (n palmaris longus, flexor carpi radialis, flexor carpi ulnaris) hold the wrist in neutral against the pull of the band.
The biceps brachii and brachialis work eccentrically to straighten the elbow and return to the starting position.