FINISH
START
Muscles worked: This exercise emphasizes the
deep arm muscle (brachialis) while involving
the front forearm muscle (brachioradialis) and
the biceps as well.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods.
• Bend down and grasp the hand grips with
your palms facing down/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominal and
maintain a very slight arch in your lower
back.
Motion:
• Keeping the palms facing down, slowly curl
the hand grips forward, then upward, then in
toward your shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and back-
ward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
REVERSE CURL — Elbow Flexion (in pronation)
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
Position:
• Sit on the bench facing the Power Rods,
knees bent and feet flat on the platform.
• Grasp the hand grips, with your arms
straight and your palms facing upward. Lie
back completely so that your head is sup-
ported by the bench.
• Keep your chest up, abdominal tight and
maintain a slight arch in your lower back.
Motion:
• Curl hand grips forward, then upward and
then in toward the 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 from moving forward and back-
ward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
LYING BICEPS CURL — Elbow Flexion (in supination)
33
Arm Exercises
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