Nautilus SELECTTECH 552 - Manual (Page 24)

Arm Exercises
Standing Curls
Concentration Curls
START ACTION
START
• Sit on the bench sideways and
place your feet flat on the floor
slightly wider than shoulder width.
• Grab the dumbbell and rest the
back of your upper arm against the
inside of your leg just above the
knee.
• The arm holding the dumbbell
should be slightly bent maintaining
tension on the biceps.
• Maintain a good spinal alignment.
• Curl the forearm toward the
upper arm, keeping your
upper arm and shoulder blade
completely still.
• Slowly return to the starting
position without relaxing the
biceps.
FINISH
START ACTION
START
• Hold the dumbbells with your
hands facing forward.
• Stand with your upper arms by
your sides, lift your chest, tighten
your abdominals and maintain
a very slight arch in your lower
back.
• Curl the dumbbells forward, then
upward, and then toward your
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.
FINISH
Muscles worked
Biceps and other elbow flexors
Success tips
• Keep elbows at your sides.
• Keep your wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.
Muscles worked
Biceps and other elbow flexors
Bench position
Flat
Success tips
• Do not rock the upper body while
bending the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch
in your lower back.