Nautilus S912 - Manual (Page 27)

27 Nautilus® Commercial Vertical Series S912 Owner’s Manual
Arm Curl
Muscles Worked:
This exercise emphasizes and develops the biceps muscles (as well as the brachialis and brachioradialis), which are located on the
front of your upper arms and are primarily responsible for bending your elbows.
Starting Position:
Facing the machine, bend down and grasp the handles of the low row pulley assembly with your palms facing forward.
Stand with your upper arms by your sides. Lift your chest, tighten your abs and maintain a very slight arch in your lower
back.
Motion:
Curl the handles forward and upward, 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 the elbows at your sides.
Keep wrists straight.
Keep your trunk muscles tight and maintain a very slight arch in your lower back.
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EXERCISES
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