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Total Gym Seated Curls

IntermediateStrengthTier T3

You sit astride the top of a Total Gym glideboard facing the height column, holding a pulley handle in each hand with arms forward and palms up. You bend your elbows to curl the handles toward you, then lower them.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hook the arm pulley cable, then take hold of the handles.
  1. A man straddling the seat of an incline exercise rail's glideboard, both arms stretched forward with palms up, a pulley handle gripped in each hand.

    Step 1 of 3

    Straddle the top of the glideboard facing the height-adjustment column, gripping a pulley handle in each hand. Sit tall with your back straight, both arms stretched out naturally in front of you, palms facing up.

  2. The same man, still straddling the glideboard, now with both elbows bent and both hands drawn in close to his shoulders.

    Step 2 of 3

    Keeping your back straight and your palms up, bend both elbows and bring both hands in toward your shoulders.

  3. A man straddling the seat of an incline exercise rail's glideboard, both arms stretched forward with palms up, a pulley handle gripped in each hand.

    Step 3 of 3

    Straddle the top of the glideboard facing the height-adjustment column, gripping a pulley handle in each hand. Sit tall with your back straight, both arms stretched out naturally in front of you, palms facing up.

Safety Information

Keep both hands gripping their own pulley handle throughout the whole cycle -- letting go of a handle while the cable is taut can cause the handle to snap back suddenly. If you have an elbow, wrist, or shoulder injury, ask a physical therapist or physician before attempting this exercise, because it loads the elbow flexors through a full range against a taut cable while your seat balances astride the glideboard. Stop and lower both hands back to the starting position with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the curl. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.