Biceps Flexion 4000 - ERGO-FIT Power Line 4000 Owner's Manual

7.5.4 Upper arm muscles
7.5.4.1

BICEPS FLEXION 4000

1. Adopt the right exercise position: Sit on the seat so that your upper body touches
the chest pad. Place your feet about shoulder width apart. Rest your hands on
the arm pads and grasp the handlebars with your hands. Your palms are facing
upwards. Your elbows should be at the height of the machine's rotation axis and
almost completely extended (also see Chapter 5.4).
2. Now contract your torso muscles, and bend your arms against the resistance of
the machine. Lift your forearms upwards in a semicircular curve. The motion
originates from the elbows only and should stop when your forearms reach the
vertical line. Breathe out when you exert strain against the resistance. Maintain
this position momentarily
3. Now straighten your arms and return the handles, making sure to maintain
control. Stop the return motion when your arms are almost completely extended.
Make sure not to hyperextend your elbow joints as this increases the stress on
your elbows. Breathe in during the return sequence.
5 8
Technical and optical modifications as well as misprints reserved
Principal muscles worked:
M. biceps brachii
Start position End position
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