Tabletop Supine Band Biceps Curl
How to Do the Lying Down Tabletop Band Biceps Curl | In-Depth Guide [VISUAL LEARNERS]
Proper Form, Common Mistakes & Variations | Home Resistance Training
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MAIN MUSCLES WORKED IN the Tabletop Floor Biceps Curl
OTHER MUSCLES WORKED:
HOW Tabletop Floor Biceps Curls SHAPE OUR BODY
Tone and definition in the front of the upper arm.
Other names for this exercise: Deadbug Biceps Curl
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
A simple bicep curl, while lying down?? Sign me up!
This intermediate variation of the Lying Supine Bicep Curl isolates the movement to the elbow and has the added benefit of working the abdominal muscles. This is a good choice if your core strength is limiting your ability to do this exercise in standing. You will be able to address the core weakness while challenging the biceps at the same time.
PROPER FORM: Tabletop Floor Biceps Curls
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 Tabletop Floor Biceps Curl
BAND: Anchored low, close to the floor at the foot end of your body.
BODY STANCE: Lie face up on the floor. Lift one leg up into tabletop position - your knee and hip bent to right angles so that your shin is parallel to the floor, and your thigh is perpendicular to the floor. Lift your other leg up to meet your first leg. Spine (including the neck) is neutral. You may want to put a small folded washcloth under your neck for support. Your shoulders should be pressed back in contact with the floor - the chest open.
Neutral spine - you should be able to just slide a finger or two between your low back and the floor.
FEET: Feet flat on the floor.
HAND/GRIP: Hold one end of the band in each hand, wrapping the band from the little finger side of your palm across to the thumb side. Supinated grip - when lying down and arms by side your palms will be up. The band should be taut.
ARMS: Your arms are relaxed by your sides, upper arms in close to body, elbows straight.
HOW TO DO
HOW TO DO Tabletop Floor Biceps Curls
CUE: Isolate the movement to your elbows.
Bend your elbows to pull hands up towards your shoulders.
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
From the starting position, release the band. Lower your legs one at a time. Roll to your side and press up to sitting.
WHAT TO AVOID WITH THE Tabletop Floor Biceps 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 pulling legs in or up down
AVOID: Letting the position of your shins or thighs change.
- Changes in the position of the thigh or the shin will affect how much the core muscles are working.
- This includes lifting or lowering the lower leg, and/or bringing the thighs in closer to the chest or further from the chest.
- This reduces the work being done by the core, which is one of the main goals of this particular position for this movement.
WHAT TO DO:
- Keep the shins parallel to the ground and the thigh perpendicular to the ground- knee in line with the hip joint vertically.
2. 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.
3. 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.
VARIATIONS OF Tabletop Floor Biceps Curls
ELBOWS OFF GROUND
elbows off ground floor biceps 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.
WHAT & WHY
BENEFITS OF TRAINING THE Biceps
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 MUSCLES 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 YOUR FOREARM UP (SUPINATION)
- Turning a doorknob
- 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 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.
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING Tabletop Floor Biceps Curls
The core muscles will be active to hold the position (mostly transverse abdominis, pelvic floor muscles, obliques, the higher the resistance the more muscles will be recruited to work) will be working to hold the core stable in the tabletop position.
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.