Bowflex ElitePlus Home Gym User Manual


 
51
Arm Exercises
Seated Biceps Curl — Flexion (in supination)
Lying Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
Sit on the bench, facing the
Power Rods®. Keep your knees
bent and feet flat on the floor.
Grasp the Hand Grips, keeping
your arms straight and palms up.
Lie back completely with your
head supported by the bench.
Curl the Hand Grip forward and
up, toward your shoulder, making
sure to keep your upper arm
completely motionless and your
elbows at your sides.
Slowly bring your arm back to
the Start position, maintaining
the same arc of motion.
FINISH
START ACTION
START
Sit on the bench, facing the
Power Rods®. Keep one foot flat
on the floor, and bend the other
leg, bringing your foot up onto
the bench, knee slightly turned
outward.
With the arm on the same side
as your lifted leg, reach forward
and grasp a Hand Grip, keeping
your elbow bent. Allow your
upper arm (not elbow) to rest on
the elevated knee.
Slowly curl your forearm up
toward your shoulder, keeping
the upper arm completely still.
Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
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; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
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.