Tailbone Bicep Curl

3-POINT SET-UP:

1. Grab the long black cables

2. Sit on the top of your tailbone near the front of the carriage

3. Dorsiflex your feet and place them under the safety strap at the back of the carriage

Body Part • Direction • Action Verb:

• Externally rotate your shoulders and lift your elbows in alignment with your shoulders. Slightly hinge the chest back, pull your low ribs in, bracing your core.

Range of Motion:

• Flex your elbows until hitting approx 90-100 degree angle, stopping before your forearms touch your bicep. Extend your elbows, stopping before they fully lock out.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Shrug your shoulders towards your ears (scapular elevation)

✅ Keep your shoulders packed and in a neutral position throughout range of motion

HIPS:

❌ Tuck your hips under and allow your spine to flex

❌ Tilt your pelvis forward and arch your lower back

✅ Sit high on the top of your tailbone, keeping your pelvis and spine in a neutral position throughout range of motion

ELBOWS/WRISTS:

❌ Allow your wrists to flex/extend through range of motion

❌ Allow your elbows to drop as they flex

✅ Keep your wrists in a neutral position by firmly gripping the black cables

✅ Keep your elbows in alignment with your shoulders throughout range of motion

Talking Points:

• If you want to go heavier in a tailbone bicep curl, you can drop the elbows and pull them closer to your body. However, once you have found your position, lock and load them into place and do not allow them to move throughout the range of motion.

• The relationship between the palm and the handle bar is incredibly important for optimal bicep engagement.