Schwinn SCHWIN COMP - Seated Biceps Curl; Standing Biceps Curl

FINISH
START
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the front of your upper arms and
are primarily responsible for bending your
elbows, as well as the brachialis and brachiora-
dialis.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips
Starting position:
• Remove the bench and stand on the plat-
form, straddle the rail, facing the Power
Rods.
• Bend down and grasp the hand grips with
your palms facing forward.
• Stand with your upper arms by your sides
(although not "smashed" against them). Lift
your chest, tighten your abdominal and
maintain a very slight arch in your lower
back.
Motion:
• Curl handles forward, then upward, and
then in toward shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by per-
forming the same arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
STANDING BICEPS CURL — Elbow Flexion (in supination)
FINISH
START
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the front of your upper arms and
are primarily responsible for bending your
elbows, as well as the brachialis and brachiora-
dialis.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Seated position:
• Sit on the bench facing the Power Rods,
knees bent with one foot resting on the
bench and one on the floor. Angle the elevat-
ed leg toward the opposite pulley (right leg
toward left pulley).
• Grasp the opposite hand grip (right hand to
left pulley) and rest the back of your upper
arm near your elbow, on the elevated knee.
• Maintain erect spinal alignment.
Motion:
• Curl the forearm toward the upper arm,
keeping your upper arm and shoulder blade
completely still.
• Slowly return to the starting position with-
out relaxing the biceps.
Key points:
• Do not rock the upper body while bending
your elbow.
• Keep wrist straight.
• Keep your chest lifted, trunk muscles tight
and maintain a very slight arch in your lower
back.
SEATED BICEPS CURL — Elbow Flexion (in supination)
Arm Exercises
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