Bicep Curl with Leg Extension

This is a coordination exercise.

Step by step instructions

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Exercise Steps 1

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Sit with your spine and legs straight. Hold a 1–3 pound weight, straighten your arms keeping your elbows at your waist with palms facing up.

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Exercise Steps 2

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Curl into your tailbone.

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Exercise Steps 3

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Lift your right leg 2 inches off of the mat.

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Exercise Steps 4

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Bend your elbows and your right leg.

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Exercise Steps 5

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Straighten the arms and the leg, hovering it off the mat. Repeat four times.

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Exercise Steps 6

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Lower your right leg.

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Exercise Steps 7

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Lift your left leg 2 inches off of the ground.

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Exercise Steps 8

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Bend your left leg as you bend both arms. Repeat fpur times.

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Exercise Steps 9

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Lower your left leg.

Mistakes and Tips

  1. To modify, do not bend your elbows but work instead to stabilize them.
  2. Strengthens the triceps but also helps to stretch the pecs and chest.
  3. First, work to stabilize the shoulders and then work to move the arms.