Bowflex Ultimate 2 - Manual (Page 42)

Arm Exercises
Standing Biceps Curl
— Elbow Flexion (in supination)
START ACTION
START
• Straddle the Seat Rail,
facing the Power Rod ® units.
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Straighten, keeping your
arms by your sides, elbows
loose.
• Keeping your upper arms
stationary and your elbows
at your sides, slowly curl
the Hand Grips forward,
then upward and in towards
your shoulders.
• Slowly reverse the arcing
motion bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, abs tight
and a very slight arch in your
lower back.
• Keep your elbows at your sides
and your wrists straight.
Seated Biceps Curl
— Flexion (in supination)
START ACTION
START
• Sit on the bench, facing the
Power Rod ® units. Keep one
foot flat on the floor, and
bend the other leg, bringing
your foot up onto the
bench, knee slightly turned
outward.
• With the arm on the same
side as your lifted leg, reach
forward and grasp a Hand
Grip, keeping your elbow
bent. Allow your upper arm
(not elbow) to rest on the
elevated knee.
• Slowly curl your forearm
up toward your shoulder,
keeping the upper arm
completely still.
• Keeping your biceps
tightened, slowly reverse
the curling motion and
bring your arm back to the
Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless
and your wrists straight.
• Keep your chest lifted, trunk
muscles tight and maintain a
slight arch in lower back.
• Keep your spine aligned
throughout movement
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