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Arm Exercises
Seated Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while
bending elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles
tight and maintain a very slight
arch in lower back.
START
FINISH
• Grasp hand grips, arms at sides
with forearms near thighs.
• Maintain correct spinal
alignment.
• Curl forearms toward upper
arms, keeping upper arms
completely still.
• Slowly return to start position
without relaxing biceps.
Seated Biceps Hammer Curl – Elbow Flexion
Muscles worked:
Biceps muscles and brachioradialis.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while
bending elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles
tight and maintain a very slight
arch in lower back.
START
FINISH
• Grasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
• Maintain correct spinal
alignment.
• Curl forearms toward upper
arms, keeping upper arms
completely still.
• Slowly return to start position
without relaxing biceps.
44
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 46 8/16/2006 3:41:17 PM