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There are multiple variations for the strengthening the biceps complex. There are three muscles make up the brachium: biceps brachii (long and short head), brachioradialis and coracobrachialis. Below are three variations your Physiotherapist may prescribe.

Instructions

Biceps Curl (Supinated Grip)

  • Standing on the theraband with the chest proud.
  • Hold the band with the palms facing the roof.
  • Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
  • Control the return.

Biceps Curl (Neutral Grip)

  • Standing on the theraband with the chest proud.
  • Hold the band with the palms facing the floor.
  • Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
  • Control the return.

Biceps Curl (Pronated Grip)

  • Standing on the theraband with the chest proud.
  • Hold the band with the thumbs up.
  • Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
  • Control the return.

Precautions

  • Avoid leaning back.
  • Don’t let the band pull you back to the start position.
  • Avoid swinging the elbows back and forth.