WEBVTT 1 00:00:00.965 --> 00:00:02.145 To train the long head 2 00:00:02.145 --> 00:00:05.145 of the biceps in its shortened position, we need 3 00:00:05.145 --> 00:00:08.425 to be in our scapular plane and shoulder flexion. 4 00:00:08.925 --> 00:00:10.585 Now the long heads of the biceps 5 00:00:10.585 --> 00:00:11.985 and triceps are antagonists. 6 00:00:12.165 --> 00:00:14.385 So if we know the position of one, we kind 7 00:00:14.385 --> 00:00:15.465 of know the position of another. 8 00:00:15.685 --> 00:00:17.905 So this setup will look exactly the same as 9 00:00:18.005 --> 00:00:21.385 for our lengthened tricep, long longhead, we are going 10 00:00:21.385 --> 00:00:23.145 to find our scapular plane position. 11 00:00:23.145 --> 00:00:26.505 We'll start with our neutral shoulder, not overly protracted 12 00:00:26.505 --> 00:00:28.425 or retracted, and right in the middle 13 00:00:28.805 --> 00:00:31.705 and whatever external rotation you have for, you have 14 00:00:31.705 --> 00:00:34.225 to feel like you're retracting your shoulder any further. 15 00:00:34.845 --> 00:00:37.185 So for me, that is about this path of motion. 16 00:00:37.365 --> 00:00:40.665 Now to shorten the head of the truck of the bicep, 17 00:00:41.355 --> 00:00:43.505 we'll keep our kind of elbow flexion here 18 00:00:43.845 --> 00:00:47.105 and you're going to need to follow the plane of your arm 19 00:00:47.925 --> 00:00:51.305 up into shoulder flexion until you find a nice kind 20 00:00:51.305 --> 00:00:52.545 of natural stopping point. 21 00:00:53.045 --> 00:00:54.585 Now, I can't emphasize this enough 22 00:00:54.705 --> 00:00:55.705 'cause this happens all the time. 23 00:00:56.495 --> 00:01:00.025 When you go into shoulder flexion, it must be in the plane 24 00:01:00.165 --> 00:01:03.145 of your arm, which is like this. 25 00:01:04.005 --> 00:01:07.365 Not just flex your shoulder and go like this. 26 00:01:08.135 --> 00:01:09.315 That's the most common thing. 27 00:01:09.315 --> 00:01:10.355 We'll get to this position 28 00:01:10.575 --> 00:01:12.435 and we'll say, okay, now go into shoulder flexion. 29 00:01:12.735 --> 00:01:14.355 And they do this 30 00:01:14.375 --> 00:01:17.755 and they end up in a completely different position than 31 00:01:17.755 --> 00:01:19.435 where they should have been. 32 00:01:19.655 --> 00:01:21.035 And that makes the rest of this setup 33 00:01:21.155 --> 00:01:22.195 a little bit challenging. 34 00:01:22.195 --> 00:01:23.555 Things feel off, we have to adjust them. 35 00:01:23.815 --> 00:01:27.575 So scapular plane, external rotation, follow the plane 36 00:01:27.575 --> 00:01:30.575 of the arm up until there's like that nice natural kind 37 00:01:30.575 --> 00:01:32.615 of stopping point before you feel like you really have 38 00:01:32.615 --> 00:01:34.415 to just push your entire shoulder 39 00:01:34.595 --> 00:01:37.315 and scapula up into elevation. 40 00:01:38.085 --> 00:01:41.825 So from that position, all we do is we extend our elbow 41 00:01:42.285 --> 00:01:44.585 and what we're looking for is we're pointing, you know, 42 00:01:44.645 --> 00:01:46.105 at the pulley and we want 43 00:01:46.105 --> 00:01:48.545 to be even having the pulley just slightly above 44 00:01:48.875 --> 00:01:50.705 where our hand is pointing at. 45 00:01:51.045 --> 00:01:53.585 We don't want the pulley below our hand 46 00:01:53.685 --> 00:01:55.985 or below the path of our hand 47 00:01:56.215 --> 00:01:58.905 because what that will do is now we have the weight 48 00:01:58.965 --> 00:02:00.265 of our arm that we're trying 49 00:02:00.265 --> 00:02:03.345 to hold up while doing the curl, whereas it deploys above 50 00:02:03.435 --> 00:02:04.665 where our hand is pointing. 51 00:02:04.965 --> 00:02:06.865 Now we have actually a little bit of cable resistance, 52 00:02:06.865 --> 00:02:09.425 helping keep our arm in place so we're not, you know, 53 00:02:09.425 --> 00:02:11.905 getting anterior adult fatigue just trying 54 00:02:11.905 --> 00:02:13.425 to hold their arm in position. 55 00:02:14.325 --> 00:02:15.905 So we'll get to that position. 56 00:02:15.905 --> 00:02:18.185 These pulleys are already slightly higher. 57 00:02:18.365 --> 00:02:21.385 I'm actually pointing closer to, you know, at the handles 58 00:02:21.385 --> 00:02:23.145 or the carabiners, which is what I'm looking for. 59 00:02:24.035 --> 00:02:25.455 And then we can go ahead and grab these. 60 00:02:26.745 --> 00:02:27.845 And then all you have 61 00:02:27.845 --> 00:02:29.165 to do if you're doing the bilateral version 62 00:02:29.225 --> 00:02:32.045 for someone is maybe have them scoot slightly forward 63 00:02:32.065 --> 00:02:35.245 or slightly back to line up with, you know, their, 64 00:02:35.245 --> 00:02:36.765 where their scapular plane is. 65 00:02:37.745 --> 00:02:39.285 If you're a little unsure 66 00:02:39.465 --> 00:02:40.845 and aren't, you could go either way. 67 00:02:41.405 --> 00:02:44.525 I would have them scoot a little further back just 68 00:02:44.525 --> 00:02:47.565 so it's easier to do the curl rather than have 69 00:02:47.565 --> 00:02:49.085 them too far forward. 70 00:02:49.545 --> 00:02:51.885 And now it feels like they're trying to do a Hercules curl 71 00:02:51.905 --> 00:02:53.325 and hitting themselves in the head 72 00:02:53.705 --> 00:02:54.765 unless you don't like them. 73 00:02:55.425 --> 00:02:58.815 So have them scoot a little bit further back and 74 00:02:58.815 --> 00:03:01.005 Basically we're just having them curl straight towards 75 00:03:01.005 --> 00:03:02.565 their shoulder, which would be slightly 76 00:03:02.565 --> 00:03:04.165 behind their head from this position. 77 00:03:05.545 --> 00:03:07.645 And you are all set to go from there. 78 00:03:08.185 --> 00:03:09.885 The things we're looking out for are, 79 00:03:09.885 --> 00:03:12.445 obviously we don't want people doing it as a pull down. 80 00:03:13.275 --> 00:03:14.775 You may have to, if they're doing that, 81 00:03:15.065 --> 00:03:17.855 maybe they're just thinking pull, you may have to cue them 82 00:03:17.855 --> 00:03:21.175 to curl or think about actually curling up 83 00:03:21.595 --> 00:03:22.975 to keep their arm in this position. 84 00:03:23.225 --> 00:03:25.575 Other than them just thinking, you know, wrist 85 00:03:25.635 --> 00:03:26.775 to by wrist to shoulder. 86 00:03:29.185 --> 00:03:30.485 The other things you'll watch out for 87 00:03:30.675 --> 00:03:34.885 besides this is if they're actually trying to curl in, then 88 00:03:34.885 --> 00:03:37.165 that could tell us that maybe the setup is a little off. 89 00:03:37.185 --> 00:03:39.965 If they're out this way, they may feel like, 90 00:03:39.965 --> 00:03:41.405 rather than doing this, they may want 91 00:03:41.405 --> 00:03:42.525 to do something like this. 92 00:03:43.345 --> 00:03:45.285 So watching and making sure that they're kind 93 00:03:45.285 --> 00:03:46.765 of maintaining their shoulder position, 94 00:03:46.985 --> 00:03:50.205 not adding in any rotation while they're doing that curl.