Bowflex Conquest Owners Manual - Page 34

Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Biceps Curl - Flexion (in supination) START FINISH 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 movement 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 bench, knee slightly turned outward. • With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee. 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. Lying Biceps Curl - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Flat Bench Forward Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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 • Sit on the bench, facing the Power Rod® unit. Keep your knees bent and feet flat on the floor. • Grasp the Hand Grips, keeping your arms straight and palms up. • Lie back completely with your head supported by the bench. ACTION • Curl the Hand Grip forward and up, toward your shoulder, making sure to keep your upper arm completely motionless and your elbows at your sides. • Slowly bring your arm back to the Start position, maintaining the same arc of motion. 34