Bodyweight-Strength-Training-Anatomy

3. Lower to starting position under control, moving
mostly at the elbows and not the shoulders.
Muscles Involved
Primary: Biceps brachii
Secondary: Brachialis. rectus abdominis, gluteus
maximus
Exercise Notes
The shortlever inverted curl is one of the only pure biceps
exercises. Most of the other biceps movements heavily
involve the muscles of the back. Make sure you squeeze
the core muscles including the glutes in order to keep your
torso and legs in a straight line. This maintains core
stability while moving the body around the elbow joint to
target the biceps muscles.
This exercise can be adjusted to accommodate various
levels of strength by using a taller table or chair to make
the exercise easier. or a shorter table or chair to make the
exercise more challenging. Depending on the type of chair
or table. you might not be able to use a full range of
motion if your head comes into contact with the bottom of
the furniture. In this case, simply perform an isohold by
holding the top position for a certain amount of time or
perform a shorterrange pumping motion. Alternatively,
grip both ends of a towel wedged into the top of a door.
Use a neutral grip. which works the brachialis and
brachioradialis a bit more than the biceps.
Variation
Long-Lever Inverted Curl
/6-0,
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