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Arm Exercises
Barbell Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Grasp the Lat Bar, palms facing
forward.
• Stand with your upper arms by
your sides (not pressed tightly)
and keep your elbows bent so
that your forearms are at a 90°
angle to your upper arms.
• Slowly curl the Lat Bar forward
and then upward toward your
shoulders, keeping your elbows
at your sides and your upper
arms still.
• Slowly lower the Lat Bar back to
the Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Adjustable Arm Position:
0
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your chest lifted, shoulders
pinched together, and a very slight arch
in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
Seated Biceps Hammer Curl — Elbow Flexion (neutral)
START FINISH
START
• Reach down and grasp the Hand
Grips in the vertical “Hammer
Grip” position.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose. Forearms should
be at a 90° angle to upper arms.
• Curl the Hand Grips forward,
then upward and in towards your
shoulders.
• Keep your elbows at your sides
and your upper arms completely
still.
• Slowly reverse the curling motion
and bring your arms back to Start
position.
FINISH
Muscles worked:
Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips in “Hammer” hold
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Do not rock your upper body while
bending your elbow.
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