Variations of Pilates Bicep Curls with Small Weights

Video Transcript

"We're going to be teaching you the biceps three exercise, from the Pilates repertoire. This is a full body exercise, it's not just biceps. We'll begin in Pilates stance, heels together, zip up through the center line, bolting the tops of your thighs together, reach that lower belly up, collar bone wide, armpits back and down, square those shoulders off, straighten the neck and lengthen up through the head. Reach your arms straight out to the side, turn your palms to face the ceiling, keeping your shoulders down your back and your armpits back. Collar bone wide and ribs pulled in. Send energy down and into your heels. Fingers long reluctantly pull those weights, in towards your shoulders. Pulling in, in and in and lengthen as you inhale, keeping the elbows wide. Inhale and lengthen those arms out, back to the original position, keeping those shoulders still and the abs drawn in. Exhale and curl, keeping the elbows lifted. Inhale, reluctantly let the arms come out, keeping those shoulders down and then exhale and pull in, elbows reach out to the side and then inhale and lengthen out. Exhale and release the arms down to your side. And you do, up to ten of those."