Bowflex Ultimate Assembly and Owners Manual - Page 47

Lying Biceps Curl, Reverse Grip Barbell Curls

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START Arm Exercises 47 Lying Biceps Curl Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position). Position: • Sit on the bench facing the Power Rods®, knees bent and feet flat on the platform. • Grasp the handles, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. Motion: • Curl handles forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position by performing the same arcing motion. Key points: • Keep elbows from moving forward and backward. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. FINISH START Reverse Grip Barbell Curls Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Pulley position: Low pulley. Motion: • Keeping the palms facing down, slowly curl the bar forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position. Starting position: • Remove the bench and stand on the platform facing away from the Power Rods®. • Grasp the bar with an overhand grip. • The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion. • Stand with your arms down by your sides. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Key points: • Keep elbows from moving forward and backward. • Keep knees slightly bent. FINISH

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²´
Arm Exercises
Muscles worked:
This exercise emphasizes and
develops the biceps muscles, which are located
on the front of your upper arms and are primarily
responsible for bending your elbows, as well as
the brachialis and brachioradialis.
Pulley position:
Wide or narrow (wide will work
ideally for most people due to the angle created
in the arm (carrying angle) in the palm forward
(supinated position).
Position:
• Sit on the bench facing the Power Rods
®
, knees
bent and feet flat on the platform.
• Grasp the handles, with your arms straight and
your palms facing upward. Lie back completely
so that your head is supported by the bench.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
Motion:
• Curl handles forward, then upward and then in
toward the shoulders while keeping your elbows
at your sides and your upper arms completely
still.
• Slowly lower to the starting position by
performing the same arcing motion.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a
very slight arch in your lower back.
Lying Biceps Curl
Elbow Flexion (in supination)
Muscles worked
: This exercise emphasizes the
deep arm muscle (brachialis) while involving the
front forearm muscle (brachioradialis) and the
biceps as well.
Pulley position:
Low pulley.
Starting position:
• Remove the bench and stand on the platform
facing away from the Power Rods
®
.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion.
• Stand with your arms down by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Keeping the palms facing down, slowly curl the
bar forward, then upward, then in toward your
shoulders while keeping your elbows at your
sides and your upper arms completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and
backward.
• Keep knees slightly bent.
Reverse Grip Barbell Curls
Elbow Flexion (in pronation)
FINISH
START
FINISH
START