Bowflex PR1000 Owners Manual - Page 28

Exercises Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles Worked Biceps Machine Set-Up • Remove the bench. • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods. Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your knees slightly bent and your feet flat on the floor. • Keep your elbows at your sides and your wrists straight. Standing Wrist Curl Muscles Worked Biceps, Forearms Machine Set-Up • Remove the bench • Chest Bar pulleys • Handgrips • Attach the clips to the Power Rod® resistance rods Success Tips • Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move slowly, keeping tension in the front of your forearms at all times. • Keep your knees slightly bent and your feet flat on the floor. • Do not increase or decrease the bend in your elbow during this exercise. Keep all motion in the wrist. • Do not rock your body back and forth during the wrist motion. 28 Owner's Manual