Incline.bench.curls; Scott.curls.-.Standing; Concentration.curls - Nautilus SELECTTECH 552 Owner's Manual

Muscles worked
Biceps and other elbow flexors
Bench position
Inclined to 45 degrees
Success tips
• Keep tension on the biceps
throughout the movement, don't
allow the arm to go to full extension.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch in
your lower back.
Muscles worked
Biceps and other elbow flexors
Bench position
Inclined to 60 degrees
Success tips
• Do not rock the upper body while
bending the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight and maintain a very slight arch in
your lower back.
• Stop the arm motion at the top of the
movement slightly before your arm is
straight up.
• Keep feet slightly wider than shouder
width.
Incline Bench Curls
START
• Grab the dumbbells and sit on
the inclined bench and place
your feet flat on the floor directly
under your knees.
• Hold the dumbbell with a slight
bend at the elbow maintaining
tension on the biceps.
• Maintain a good spinal alignment
with the chest lifted and the abs
tight.
Scott Curls — Standing Concentration Curls
START
• Grab the dumbbell and rest the
back of your upper arm against the
upper portion of the bench pad.
• The arm holding the dumbbell
should be slightly bent maintaining
tension on the biceps.
• Place the other arm between the
bench and the upper arm.
• Maintain a good spinal alignment.
START
• Curl the forearms toward
• Slowly return to the starting
START
• Curl the forearm toward the
• Slowly return to the starting
Nautilus
®
Arm Exercises
FINISH
ACTION
the upper arm, keeping your
upper arm and shoulder blade
completely still.
position without relaxing the
biceps.
FINISH
ACTION
upper arm, keeping your
upper arm and shoulder blade
completely still.
position without relaxing the
biceps.
SelectTech Owner's Manual
®