Owner`s manual

53
Arm Exercises
Standing Biceps Curl — Elbow flexion (in supination)
START FINISH
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, arms slightly bent with
tension to the biceps.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
Muscles worked:
Biceps
Position:
Standing—facing the machine.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
7 or 8
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
START
FINISH
Standing Biceps Curl – Elbow flexion from a shoulder flexed position
START FINISH
START
• Reach up and grasp the Hand
Grips with your arm flexed
forward.
• Do not let your arm go
completely straight; maintain
tension on the biceps.
• Keep the upper arms stationary,
slowly curl the handles up then
inward toward the shoulders.
• Fully shorten the biceps by
squeezing the forearm toward
the upper arm.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stand in front of the platform facing the
engine with a staggered step for more
stability.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.