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Standing Biceps Curl - Elbow Flexion (in supination)
Muscles Worked
Biceps
Machine Set-Up
• Remove the bench.
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods.
Success Tips
• Keep your chest lifted, abs tight and a very slight
arch in your lower back.
• Keep your knees slightly bent and your feet at on
the oor.
• Keep your elbows at your sides and your wrists
straight.
Exercises
Arm Exercises
Standing Wrist Curl
Muscles Worked
Biceps, Forearms
Machine Set-Up
• Remove the bench
• Chest Bar pulleys
• Handgrips
• Attach the clips to the Power Rod® resistance rods
Success Tips
• Keep your chest lifted, trunk muscles tight and a very
slight arch in your lower back.
• Move slowly, keeping tension in the front of your
forearms at all times.
• Keep your knees slightly bent and your feet at on
the oor.
• Do not increase or decrease the bend in your elbow
during this exercise. Keep all motion in the wrist.
• Do not rock your body back and forth during the wrist
motion.
Owner’s Manual
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