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Arm Exercises
Concentration Biceps Curl — Flexion (in supination)
START FINISH
START
• Stand on the Platform, one
side facing the engine.
• With the inside hand, grasp
the Hand Grip closest to you.
• Keeping your back straight,
bend at your hips and knees
until your trunk is parallel to
the floor.
• Place your free hand on your
thigh to stabilize.
• Slowly curl your the Hand
Grip away from the Cable
and then upward toward your
shoulder. Keep your upper
arm completely motionless
and elbow pointing directly at
the floor at all times.
• Keeping your biceps tightened,
slowly reverse the curling
motion and bring your arm
back to the Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper body motionless
and your wrists straight.
• Bend from the hips, not the waist.
• Elbow should point toward the floor
at all times.
• Keep chest lifted, trunk muscles tight
and maintain a slight arch in lower
back.
• Keep your spine aligned throughout
movement.
Standing Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Straighten, keeping your arms
by your sides, elbows loose.
• Keeping your upper arms
stationary and your elbows
at your sides, slowly curl the
Hand Grips forward, then
upward and in towards your
shoulders.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your chest lifted, abs tight and
a very slight arch in your lower back.
• Keep your elbows at your sides and
your wrists straight.
Variations
You can also perform this exercise
using the “Hammer” hold, palms
facing inward.