Owner`s manual

42
Arm Exercises
Standing Biceps Curl (with Pulleys) — Elbow Flexion (in supination)
START ACTION
START
• Removethebench,stand
on the platform facing away
from the Power Rod
®
units,
and grasp the handles
from the pulleys with an
underhand grip at shoulder
width.
• Keepingpalmsupward,
slowly curl the handles
upward toward your
shoulders while keeping
your elbows at your sides
and your upper arms
motionless.
• Slowlylowerthehandlesto
the starting position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Squat Platform
Success Tips
• Keepyourelbowsfrommoving
forward and backward.
• Keepyourkneesslightlybent.
Tricep Kickback
START ACTION
START
• Straddlethebenchfacing
the Power Rod
®
units, bend
forward at your hips until
your torso is parallel to the
bench, slightly arching your
back.
• Supportyourselfwithone
arm on the bench and grasp
a handle with your free
hand, palm facing inward.
• Drawyourelbowbackso
that the upper arm is by
your side, parallel to the
bench, and your elbow bent
about90º.
• Completelystraightenyour
elbow while keeping your
upper arm completely still.
• Slowlyreturntothestarting
position.
• Repeatwiththeotherarm
on the other side of the
machine.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintaingoodspinalalignment.
• Keepyourarmatyoursideand
your wrist straight throughout
entire motion.
• Tightenthetricepsthroughout
the exercise and control the
returning motion.