Arm Exercises
Standing Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Straddle the Seat Rail, facing the
engine.
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, with your arms
slightly bent, keeping tension on
the biceps.
• 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; Brachialis; Brachioradialis
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
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 FINISH
START
• Sit on the bench, facing the
engine. 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:
Bicep; Brachialis; Brachioradialiss
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
8
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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