Arm Exercises
BARBELL CURLS Elhow_lexion(in supimtion)
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the h'ont of your upper arms and
are primarily responsihle for bending yore
elbows. Tile brachialis and brachioradialis are
also involved.
Key points:
• KeeI) elhows h'om moving forward and
backward.
• KeeI) knees slightly bent.
Pulley position: Low pulley.
Starting position:
• Remove the bench and stand on the platform
facing away Dora the Power Rods.
• Grasp the bar with an underhand grip. Place
your hands slightly wider than shoulder
width. This creates a natural angle in the
arm (carrying angle) created by the pahn
forward (supinated) position.
• The bar harness may have to be acljosted to
insure that there is enough movement in the
cable to complete the range of motion.
• Stand with your arms down by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight atvh in your lower
back.
Motion:
• Keeping the pahns facing up, slowly cud the
handles forward, then upward, then in
toward yore shoulders while keeping your
elbows at yore sides and your upper arms
completely still.
• Slowly lower to the starting position.
START
FINISH
46
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