Home Gym Owner's Manual

38
Arm Exercises
Seated Biceps Curl—Flexion (in supination)
Lying Biceps Curl—Elbow Flexion (in supination)
Muscles Worked:
Biceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless and
your wrists straight.
• Keep your chest lifted, trunk muscles
tight, and maintain a slight arch in
lower back.
• Keep your spine aligned throughout
movement
Muscles Worked:
Biceps, Brachialis, and Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine straight,
and a slight arch in your lower back.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit. Keep one
foot flat on the floor, and bend
the other leg, bringing your
foot up onto the Chest Bar
with your knee turned slightly
outward.
• With the arm on the same side
as your lifted leg, reach forward
and grasp a Handgrip, keeping
your elbow bent. Allow your
forearm (not elbow) to rest on
the elevated knee.
Start
• Sit on the Bench, facing the
Power Rod
®
unit. Keep your
knees bent and feet flat on
the floor.
• Grasp the Handgrips, keeping
your arms straight and palms
up.
• Lie back completely with your
head supported by the Bench.
Action
• Slowly curl your forearm up
toward your shoulder, keeping
the upper arm completely
still.
• Keeping your biceps tight
-
ened, slowly reverse the
curling motion and bring your
arm back to the Start position.
Action
• Curl the Handgrips forward
and up toward your shoul
-
ders, making sure to keep
your upper arms completely
motionless and your elbows at
your sides.
• Slowly bring your arms
back to the Start position,
maintaining the same arc of
motion.