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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. Please complete the variation as specified by your Physiotherapist.

Instructions: supination

  • Standing on the theraband or using dumbbell with the chest proud.
  • Position the hands palm up.
  • Keeping the elbows in line with the side body draw the wrist up towards the shoulders.
  • Control the return.

Instructions: pronation

  • Stand on the theraband or hold dumbbell with the palms down.
  • Keep the elbows in line with the side body.
  • Bend the elbow to bring the wrist towards the shoulder.
  • Control the return.

Instructions: hammer curl

  • This exercise can be completed in a standing or seated position.
  • Hold the prescribed weight in the affected arm with your thumb pointing up.
  • From here bring the weight up towards your shoulder into full elbow flexion.
  • Return to the starting position and repeat as per physiotherapist guidelines.


  • Avoid leaning back.
  • Avoid swinging the elbows back and forth.