Bowflex Dumbbell - Arm Exercises; Standing Curls; Concentration Curls

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exors
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exors
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.
Owner’s Manual
21