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Arm Exercises
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 brachioradialis.
Pulley position: Wide or narrow (wide will work
ideally for most people due to the angle created
in the arm (carrying angle) in the palm forward
(supinated position).
Position:
• Sit on the bench facing the Power Rods
®
, knees
bent and feet flat on the platform.
• Grasp the handles, with your arms straight and
your palms facing upward. Lie back completely
so that your head is supported by the bench.
• Keep your chest up, abdominals tight and
maintain a slight arch in your lower back.
Motion:
• Curl handles 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
performing the same arcing motion.
Key points:
• Keep elbows from moving forward and
backward.
• 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)
Muscles worked: This exercise emphasizes the
deep arm muscle (brachialis) while involving the
front forearm muscle (brachioradialis) and the
biceps as well.
Pulley position: Low pulley.
Starting position:
• Remove the bench and stand on the platform
facing away from the Power Rods
®
.
• Grasp the bar with an overhand grip.
• The bar harness may have to be adjusted to
insure that there is enough movement in the
cable to complete the range of motion.
• Stand with your arms down by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Keeping the palms facing down, slowly curl the
bar 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
backward.
• Keep knees slightly bent.
Reverse Grip Barbell Curls Elbow Flexion (in pronation)
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