Bowflex ULTIMATE - Abdominal Exercises Guide; Core Crunch Variations

Arm Exercises
LYING BICEPS CURL Elhow Flexion (in supination)
Muscles worked: This exeivise emphasizes
and develops the biceps muscles, which are
located oi1 the front of yore upper arms and
are primarily responsible for bending your
elhows, as well as the brachialis and
brachioradialis.
Pulley position: Wide or narrow (wide will
work ideally for most people due to the angle
created in the arm (canNing angle) in the pahn
forward (snpinated position).
Position:
• Sit on the bench facing the Power Rods,
knees bent and feet fiat on the platform.
• Grasp the handles, with yotu arms snaight
and your pahns facing upward. Lie back
completely so that your head is supported by
the bench.
• Keep your chest up, abdominals tight and
maintain a slight aivh in your lower hack.
Motion:
• Ctul handles forward, then upward and then
in toward tire shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same airing motion.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk nruscles tight and maintain
a very slight aivlr in your lower back.
START
FINISH
REVERSE GRIP BARBELL CURLS - ElhowFlexion(inpronation)
Muscles worked: This exeivise emphasizes the
deep arm muscle (brachialis) while involving
tire front fbrearm muscle (hrachioradialis) and
tire biceps as well.
Key points:
• Keep elbows from moving forward and
backward.
• Keep knees slightly bent.
Pulley position: Low pulley.
Starting position:
• Remove tire hench and stand on tire platform
facing away from the Power Rods.
• Grasp tire bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in tire
cable to complete the range of motion.
• Stand with yotu arms down by yotu sides.
• Lift your chest, tighten your ahdominals and
maintain a very slight aiv'h in yotu lower
back.
Motion:
• Keeping the pahns facing down, slowly curl
the hat forward, then upward, then in
toward your shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to tire starting position.
START
FINISH
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