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Arm Exercises
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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. The brachialis and brachioradialis are
also involved.
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 underhand grip. Place
your hands slightly wider than shoulder
width. This creates a natural angle in the
arm(carrying angle) created by the palm
forward (supinated) position.
• 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 up, slowly curl the
handles 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.
BARBELL CURLS — Elbow Flexion (in supination)