Standing Seated Biceps Curl - Bowflex ULTIMATE Owner's Manual

Arm Exercises
SEATED TRICEPS EXTENSION ElbowExtension
Muscles worked: This exeivise emphasizes the
tliceps nmscles located on tire back of the
upper arms.
Pulley position: Narrow only`
Starting position:
• Seated in tire 45 degree position, reach
straight behind your body, grasp the handles,
and bend your elbows until your hands are
near your chest and your pahns are facing
toward tire floor.
• Keeping knees bent and feet fiat on tire floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are directly in line
with tire cables, pahns facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight,
comfortable, aivh in your lower back.
Motion:
• Keeping your upper arms stationary, slowly
bend your elbows allowing your hands to
move in an roving motion toward your head.
• Stop when the elbows are approximately 90
degrees or as comfort dictates.
• Slowly reverse yore roving motion and
straighten yotu elbows are fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists sUaight.
• Tighten the triceps throughout the exe_vise
and connol the motion on the way down.
START
FINISH
STANDING BICEPS CURL
Elbow Flexion (in supination)
Muscles worked: This exeivise emphasizes
and develops tire biceps muscles, which are
located on tire front of yore upper arms and
are primarily responsible liar bending your
elbows, as well as tire brachialis and
brachioradialis.
Pulley position: Wide or narrow (wide will
work ideally for most people due to tire angle
created in tire arm (carwing angle) in the pahn
forward (snpinated position).
Starting position:
• Remove tire bench and stand on tire
platform, straddle the rail, facing the Power
Rods.
• Bend down and grasp tire handles with your
pahns facing forward.
• Stand with your upper arms by your sides
(although not "smashed' against them). Lift
your chest, tighten your abdominals and
maintain a very slight mvh in your lower
back.
Motion:
• Ctul handles forward, then upward, and
then in toward shoulders while keeping your
elbows at yotu sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same roving motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight mvh in your lower back.
START
FINISH