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Arm Exercises
Standing Biceps Curl – Elbow flexion from a shoulder extended position
START FINISH
START
• Reach back and grasp the
Hand Grips with your arm
extended backward.
• Do not let your arm go
completely straight, maintain
tension on the biceps.
• Keep the upper arms
stationary and elbows back.
• Slowly curl the handles
forward then upward toward
the shoulders.
• Only curl forward until the
cable comes close, but not
touching your forearm.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand in front of the platform
facing away from the engine with
a staggered step for more stability,
(the back foot may be on the
platform).
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.
Standing Biceps Curl – Elbow flexion from a shoulder flexed position
START FINISH
START
• Reach up and grasp the Hand
Grips with your arm extended
forward.
• Do not let your arm go
completely straight, maintain
tension on the biceps.
• Keep the upper arms
stationary, slowly curl the
handles up then inward
toward the shoulders.
• Fully shorten the biceps by
squeezing the forearm toward
the upper arm.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stand in front of the platform facing
the engine with a staggered step for
more stability.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.