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Arm Exercises
FINISH
START
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)
FINISH
START
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)