Owner`s manual

23
Arm Exercises
Standing Curls
Concentration Curls
START ACTION
START
• Sit on the bench sideways and place
your feet flat on the floor slightly
wider than shoulder width.
• Grab the dumbbell and rest the back
of your upper arm against the inside
of your leg just above the knee.
• The arm holding the dumbbell should
be slightly bent, maintaining tension
on the biceps.
• Maintain a good spinal alignment.
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting position
without relaxing the biceps.
FINISH
START ACTION
START
• Hold the dumbbells with your hands
facing forward.
• Stand with your upper arms by your
sides, lift your chest, tighten your
abdominals, and maintain a very
slight arch in your lower back.
• Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
• Slowly lower to the starting position
by performing the same arcing
motion.
FINISH
Muscles worked
Biceps and other elbow flexors
Success tips
• Keep elbows at your sides.
• Keep your wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your lower
back.
Muscles worked
Biceps and other elbow flexors
Bench position
Flat
Success tips
• Do not rock the upper body while bending
the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight, and maintain a very slight arch in
your lower back.