Bosu Cords Bicep Curl         

Muscle
Biceps Brachii – The muscles of the front of the arm.

Information
This is a good exercise for the front of the arm and trains good posture when performed carefully.

Posture
Begin standing in front of a BOSU or similar core training device with the inflated semi globe facing the floor and the flat hard platform facing the ceiling.
Stand on the BOSU by trapping one edge to the floor with one foot before slowly stepping on with the other foot. Stand in an Upright Neutrally Aligned position –  with shoulders drawn back square, head over shoulders, over hips over knees over ankles.

Gently squeeze the muscles of the abdominal section and the buttocks. Set the resistance by trapping the cord or band with the feet so that the correct tension is in the bands/cords for the correct amount of reps.

Start
Grip the cords with the palms facing in towards the body. Raise the hands up towards the shoulders rotating the hand and forearm to face the shoulder through the motion.

End
Return back through the motion and repeat.

Carefully dismount the BOSU.

Do’s and Don’ts
At the beginning and the end of the motion be careful not to let the elbows move back behind the body – this is so you target the bicep muscle to perform the movement instead of allowing the muscle of the back to help you.

Variations

Standard – Follow this instruction unless otherwise stated.
Use both left and right arm at same time each repetition

One Arm – Complete all repetitions on one side before completing same repetitions and resistance to the opposite side.

Alternate – Complete a repetition on one side and then the other until the total number of repetitions are complete both sides.

Do’s and Don’ts
At the beginning and the end of the motion be careful not to let the elbows move back behind the body – this is so you target the bicep muscle to perform the movement instead of allowing the muscle of the back to help you.

For strength and power work you may require two bands or two cords – both tied or trapped so as to be shortened creating more tension with one gripped in each hand; for example in order to set the tension for less than 10 reps.

You may need to tie the cord in the middle to shorten it so you can increase the tension in the cord for the correct amount of reps – Or if using a long band double the band over.

Be careful of tearing or snapping the band/cord over long term use as using it will ultimately cause it to be destroyed.

When performing sets with high levels of resistance 8 reps or less be careful of tearing or snapping the band.

It is ideally preferable to consider gaining access to a wider range of strength training equipment if you want to perform exercises of 8 reps or less (heavy resistance). Consider joining a gym or investing in some home gym kit.

Once your workout enters the harder phases, it is surprising how much energy and nutrients the body actually requires - An adequate supply of nutrients is crucial to prevent injury and enable the changes you are working out to achieve. It's important to get that energy and nutrition from a good and healthy source. By the time your programme is in it's advanced stages it may be difficult to get your nutritional needs without eating very regularly. Good dedicated sports nutrition products can help if carrying healthy snacks around is not conducive to your lifestyle.

To find out more about sports supplements - see our article on sports supplements and nutrition.

Each individual trainer's recommendation about supplementation may vary based on their own knowledge and experience. If you want to use sports supplements then Pocket PT recommend Reflex Nutrition. Pocket PT have a reciprocal relationship with Reflex based on the integrity of one another's product. Reflex are a smaller producer than some companies and focus heavily on the integrity of their products. Most of their products are manufactured locally to the business offices, this means that they are directly in control of the quality process and offer money back if not satisfied - which they are able to do because they produce excellent products. You can reach their website at www.reflex-nutrition.co.uk. Please e mail us your experience, Pocket PT earn nothing from this relationship and endorse only companies or products that our fitness professionals and members believe in.