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  • Reverse Expansion Bicep Curls Kneeling

    Kneel tall, arms long, palms forward.
    Set shoulders down, engage core and glutes.
    Bend elbows, curling hands toward shoulders without leaning back.
    Extend arms slowly, maintaining upright posture and strap tension.

  • Back Rowing Preps Roll Down With Bicep Curl Seated

    Sit tall with legs extended, arms holding straps, elbows straight.
    Roll spine down sequentially while bending elbows into a bicep curl.
    Pause briefly, keeping shoulders relaxed and core engaged.
    Reverse the roll up, extending arms forward with controlled tension.

  • Back Rowing Preps Bicep Curls Seated

    Sit tall with legs extended, arms holding straps at shoulder height.
    Start with arms straight, palms facing up, shoulders relaxed.
    Bend elbows, curling hands toward shoulders without moving torso.
    Extend arms slowly, maintaining control and constant tension on straps.

  • Pilates Single Arm Rotations Back Rowing Seated Row

    Sit tall, hold one strap, arm extended forward.
    Pull handle while rotating torso slightly.
    Keep hips stable and movement controlled.
    Return arm and torso to start.
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