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Seated Biceps Curl — Flexion (in supination)
Lying Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
• Sit on the bench, facing the
Power Rod® unit. Keep your
knees bent and feet flat on the
floor.
• Grasp the Hand Grips, keeping
your arms straight and palms up.
• Lie back completely with your
head supported by the bench.
• Curl the Hand Grip forward and
up, toward your shoulder, making
sure to keep your upper arm
completely motionless and your
elbows at your sides.
• Slowly bring your arm back to
the Start position, maintaining
the same arc of motion.
FINISH
START ACTION
START
• Sit on the bench, facing the
Power Rod® unit. 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
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine straight,
and a slight arch in your lower back.
Arm Exercises
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