Muscles worked: This exercise emphasizes
the biceps muscles which are located on the
front of your upper arms and are primarily
responsible for bending your elbows.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Grasp the hand gri p s , a rms at
your sides with your fore a r ms near
your thighs.
• Maintain correct spinal alignment.
Action:
• Curl the forearms toward the
upper arms, keeping your upper
arms completely still.
• Sl ow ly re t u r n to the starting position
without relaxing the biceps.
Key points:
• Do not rock the upper body while
bending your elbow.
• Keep wrists straight.
• Keep your chest lifted, trunk
muscles tight and maintain a very
slight arch in your lower back.
Arm Exercises
FINISH
START
49
SEATED BICEPS CURL - Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes
the biceps muscles and brachioradialis
which are located on the front of your arms
and are primarily responsible for bending
your elbows.
Position: Seated - facing outw a rd
Accessory Used: Hand Grips in
‘Hammer Gri p’
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Grasp the hand grips in the
vertical ‘hammer grip’ position,
arms at your sides,forearms near
your thighs.
• Maintain correct spinal alignment.
Action:
• Curl the forearms toward the
upper arms, keeping your upper
arms completely still.
• Slowly return to the starting
position without relaxing the
biceps.
Key points:
• Do not rock the upper body while
bending your elbow.
• Keep wrists straight.
• Keep your chest lifted, trunk
muscles tight and maintain a very
slight arch in your lower back.
FINISH
START
SEATED BICEPS HAMMER CURL - Elbow Flexion
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