Arm Exercises - Bowflex DUMBBELLS Owner's Manual

Standing Curls
Muscles worked
START
Biceps and other elbow flexors
Success tips
• Keep elbows at your sides.
• Keep your wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.
• Hold the dumbbells with your
hands facing forward.
• Stand with your upper arms by
your sides, lift your chest, tighten
your abdominals and maintain
a very slight arch in your lower
back.
Concentration Curls
Muscles worked
START
Biceps and other elbow flexors
Bench position
Flat
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.
• Sit on the bench sideways and
place your feet flat on the floor
slightly wider than shoulder
width.
• Grab the dumbbell and rest the
back of your upper arm against
the inside of your leg just above
the knee.
• The arm holding the dumbbell
should be slightly bent
maintaining tension on the biceps.
• Maintain a good spinal alignment.
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Arm Exercises

FINISH
START ACTION
• Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Slowly lower to the starting
position by performing the same
arcing motion.
FINISH
START ACTION
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting
position without relaxing the
biceps.
Incline Bench Curls
Muscles worked
START
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.
• 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
Muscles worked
START
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.
• Grab the dumbbell and rest the
• Stop the arm motion at the top of the
back of your upper arm against
movement slightly before your arm is
straight up. the upper portion of the bench
pad.
• Keep feet slightly wider than shouder
• The arm holding the dumbbell
width.
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.
Arm Exercises
FINISH
START ACTION
• Curl the forearms toward
the upper arm, keeping your
upper arm and shoulder blade
completely still.
• Slowly return to the starting
position without relaxing the
biceps.
FINISH
START ACTION
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting
position without relaxing the
biceps.
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