Bowflex ULTIMATE 2 - Standing Biceps Curl (with Pulleys); Tricep Kickback

Arm Exercises
Standing Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
• StraddletheSeatRail,
facing the Power Rod
®
units.
• Reachdownandgraspthe
Hand Grips, palms facing
forward.
• Straighten,keepingyour
arms by your sides, elbows
loose.
• 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
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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 ACTION
START
• Sitonthebench,facingthe
Power Rod
®
units. 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
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