Bowflex Ultimate 2 Owners Manual - Page 45

43 Arm Exercises 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® units. 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. Muscles worked: Extensor Carpi Ulnaris; Extensor Digitorum Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Seated Wrist Extension START Success Tips • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time. START • Sit facing the Power Rod® units with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm facing down, and rest your mid-forearms on your lower thighs, keeping your elbows flared slightly to the side. FINISH ACTION • Slowly curl the back of your fists backward towards your forearms. • Stop when wrists are 90° from forearms or when you experience discomfort. • Slowly return to the Start position.