1. Starting Position:
- Lie face down under the table.
- Position your body so that your arms can extend straight out in front of you, holding onto the edge of the table.
2. Grip:
- Reach for the edge of the table with both hands, using an underhand grip (palms facing towards you).
3. Body Positioning:
- Keep your body straight from head to heels. Your toes should be pointed, and your legs should be extended behind you.
- Engage your core to stabilize your body.
4. Movement:
- Pull your body up towards the table by bending your elbows and curling your hands towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Lower your body back to the starting position slowly and with control.
5. Repetitions:
- Aim for 8-12 repetitions, depending on your strength level.
6. Breathing:
- Exhale as you pull yourself up and inhale as you lower back down.
7. Safety Tips:
- Ensure the table is stable and can support your weight throughout the exercise.
- Avoid swinging your body; the movement should be controlled.
This exercise targets the biceps muscles and requires minimal equipment while effectively building strength.
