To train the long head
of the biceps in its shortened position, we need
to be in our scapular plane and shoulder flexion.
Now the long heads of the biceps
and triceps are antagonists.
So if we know the position of one, we kind
of know the position of another.
So this setup will look exactly the same as
for our lengthened tricep, long longhead, we are going
to find our scapular plane position.
We'll start with our neutral shoulder, not overly protracted
or retracted, and right in the middle
and whatever external rotation you have for, you have
to feel like you're retracting your shoulder any further.
So for me, that is about this path of motion.
Now to shorten the head of the truck of the bicep,
we'll keep our kind of elbow flexion here
and you're going to need to follow the plane of your arm
up into shoulder flexion until you find a nice kind
of natural stopping point.
Now, I can't emphasize this enough
'cause this happens all the time.
When you go into shoulder flexion, it must be in the plane
of your arm, which is like this.
Not just flex your shoulder and go like this.
That's the most common thing.
We'll get to this position
and we'll say, okay, now go into shoulder flexion.
And they do this
and they end up in a completely different position than
where they should have been.
And that makes the rest of this setup
a little bit challenging.
Things feel off, we have to adjust them.
So scapular plane, external rotation, follow the plane
of the arm up until there's like that nice natural kind
of stopping point before you feel like you really have
to just push your entire shoulder
and scapula up into elevation.
So from that position, all we do is we extend our elbow
and what we're looking for is we're pointing, you know,
at the pulley and we want
to be even having the pulley just slightly above
where our hand is pointing at.
We don't want the pulley below our hand
or below the path of our hand
because what that will do is now we have the weight
of our arm that we're trying
to hold up while doing the curl, whereas it deploys above
where our hand is pointing.
Now we have actually a little bit of cable resistance,
helping keep our arm in place so we're not, you know,
getting anterior adult fatigue just trying
to hold their arm in position.
So we'll get to that position.
These pulleys are already slightly higher.
I'm actually pointing closer to, you know, at the handles
or the carabiners, which is what I'm looking for.
And then we can go ahead and grab these.
And then all you have
to do if you're doing the bilateral version
for someone is maybe have them scoot slightly forward
or slightly back to line up with, you know, their,
where their scapular plane is.
If you're a little unsure
and aren't, you could go either way.
I would have them scoot a little further back just
so it's easier to do the curl rather than have
them too far forward.
And now it feels like they're trying to do a Hercules curl
and hitting themselves in the head
unless you don't like them.
So have them scoot a little bit further back and
Basically we're just having them curl straight towards
their shoulder, which would be slightly
behind their head from this position.
And you are all set to go from there.
The things we're looking out for are,
obviously we don't want people doing it as a pull down.
You may have to, if they're doing that,
maybe they're just thinking pull, you may have to cue them
to curl or think about actually curling up
to keep their arm in this position.
Other than them just thinking, you know, wrist
to by wrist to shoulder.
The other things you'll watch out for
besides this is if they're actually trying to curl in, then
that could tell us that maybe the setup is a little off.
If they're out this way, they may feel like,
rather than doing this, they may want
to do something like this.
So watching and making sure that they're kind
of maintaining their shoulder position,
not adding in any rotation while they're doing that curl.