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38
Arm Exercises
Seated Biceps Curl—Flexion (in supination)
Lying Biceps Curl—Elbow Flexion (in supination)
Muscles Worked:
Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless and
your wrists straight.
• Keep your chest lifted, trunk muscles
tight, and maintain a slight arch in lower
back.
• Keep your spine aligned throughout move-
ment
Muscles Worked:
Biceps, Brachialis, and Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep your chest lifted, spine straight, and
a slight arch in your lower back.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the Power
Rod
®
unit. Keep one foot flat on
the floor, and bend the other leg,
bringing your foot up onto the
Chest Bar with your knee turned
slightly outward.
• With the arm on the same side as
your lifted leg, reach forward and
grasp a Handgrip, keeping your
elbow bent. Allow your forearm
(not elbow) to rest on the elevated
knee.
Start
• Sit on the Bench, facing the
Power Rod
®
unit. Keep your
knees bent and feet flat on the
floor.
• Grasp the Handgrips, keeping
your arms straight and palms up.
• Lie back completely with your
head supported by the Bench.
Action
• Slowly curl your forearm up
toward your shoulder, keeping
the upper arm completely still.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
Action
• Curl the Handgrips forward
and up toward your shoulders,
making sure to keep your upper
arms completely motionless and
your elbows at your sides.
• Slowly bring your arms back to
the Start position, maintaining
the same arc of motion.
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