Bowflex Ultimate Assembly and Owners Manual - Page 48

Barbell Curls - Elbow Flexion in supination

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48 START FINISH Arm Exercises Barbell Curls - 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. The brachialis and brachioradialis are also involved. 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 underhand grip. Place your hands slightly wider than shoulder width. This creates a natural angle in the arm (carrying angle) created by the palm forward (supinated) position. • 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 up, slowly curl the handles 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.

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²8
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. The
brachialis and brachioradialis are also involved.
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 underhand grip. Place
your hands slightly wider than shoulder width.
This creates a natural angle in the arm (carrying
angle) created by the palm forward (supinated)
position.
• 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 up, slowly curl the
handles 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.
Barbell Curls — Elbow Flexion (in supination)
FINISH
START