Bowflex Sport Owners Manual - Page 58

Arm Exercises Seated Biceps Curl-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 movement 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. 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, 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 • 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 • 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. 58