Bowflex PR1000 - Page 42

Standing Biceps Curl - Elbow Flexion (in supination)
Muscles Worked
Biceps
Machine Set-Up
• Remove the bench.
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods.
Success Tips
• Keep your chest lifted, abs tight and a very slight arch in
your lower back.
• Keep your knees slightly bent and your feet at on the
oor.
• Keep your elbows at your sides and your wrists straight.
Standing Wrist Curl
Muscles Worked
Biceps, Forearms
Machine Set-Up
• Remove the bench
• Chest Cross Bar pulleys
• Handgrips
• Attach the clips to the Power Rod
®
resistance rods
Success Tips
• Keep your chest lifted, trunk muscles tight and a very
slight arch in your lower back.
• Move slowly, keeping tension in the front of your forearms
at all times.
• Keep your knees slightly bent and your feet at on the
oor.
• Do not increase or decrease the bend in your elbow during
this exercise. Keep all motion in the wrist.
• Do not rock your body back and forth during the wrist
motion.
Assembly Manual
42