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RBT™ Exercises | 29
© 2016 Mad Dogg Athletics, Inc. All rights reserved.
CrossCore® User Guide & Manual
BICEP CURL
Double Arm (Bilateral) and Single Arm (Unilateral)
Muscles Targeted: Biceps, Forearms, Core
PREPARATION
• Begin in Locked-N-Loaded™ mode.
• Position pulley in the neutral position so that handles meet the upper calf or knee.
• Grasp both handles and stand at an 80-degree angle from the ground (standing straight up will put you
at a 90-degree angle). Hands should be supinated.
• Keep body aligned and core tightened to ensure proper posture.
• Place feet shoulder width apart.
PROGRESSION 1
Assisted Double Arm Bicep Curl
(Bilateral) – Pin In
Locked Handle Mode – Optional
BEGINNER
• From the starting position,
step backward into a
staggered stance (B).
• Keeping elbows raised and
in, curl both handles back to
shoulders (C).
• Slowly return to the starting
position and repeat (B).
PROGRESSION 2
Double Arm Bicep Curl
(Bilateral) – Pin In
BEGINNER
• Keeping elbows raised and
in, curl both handles back
to shoulders (D) and slowly
return to starting position and
repeat (A).
B C
A D