Bowflex Ultimate 2 Owners Manual - Page 42

40 Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START • Straddle the Seat Rail, facing the Power Rod® units. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your sides, elbows loose. ACTION • Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. • Slowly reverse the arcing motion bringing your hands back to the Start position. Muscles worked: Biceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar 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® units. 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.