Seated Biceps Curl; Lying Biceps Curl - Bowflex Conquest Owner's Manual

Muscles worked:
Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless and
your wrists straight.
• Keep your chest lifted, trunk muscles
tight and maintain a slight arch in lower
back.
• Keep your spine aligned throughout
movement
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine straight,
and a slight arch in your lower back.

Arm Exercises

Seated Biceps Curl

• Sit on the bench, facing the
• With the arm on the same side

Lying Biceps Curl

• Sit on the bench, facing the
• Grasp the Hand Grips, keeping
• Lie back completely with your
— Flexion (in supination)
START
START
Power Rod® unit. Keep one foot
flat on the floor, and bend the
other leg, bringing your foot up
onto the bench, knee slightly
turned outward.
as your lifted leg, reach forward
and grasp a Hand Grip, keeping
your elbow bent. Allow your
upper arm (not elbow) to rest on
the elevated knee.
— Elbow Flexion (in supination)
START
START
Power Rod® unit. Keep your
knees bent and feet flat on the
floor.
your arms straight and palms up.
head supported by the bench.
FINISH
ACTION
• Slowly curl your forearm up
toward your shoulder, keeping
the upper arm completely still.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
FINISH
ACTION
• Curl the Hand Grip forward and
up, toward your shoulder, making
sure to keep your upper arm
completely motionless and your
elbows at your sides.
• Slowly bring your arm back to
the Start position, maintaining
the same arc of motion.