Standing Biceps Curl; Seated Biceps Curl - Bowflex Ultimate 2 Owner's Manual And Fitness Manual

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Standing Biceps Curl

Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
and a very slight arch in your
lower back.
and your wrists straight.
Muscles worked:
Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
and your wrists straight.
muscles tight and maintain a
slight arch in lower back.
throughout movement
Arm Exercises

Seated Biceps Curl

— Elbow Flexion (in supination)
START
START
facing the Power Rod ®
Hand Grips, palms facing
forward.
arms by your sides, elbows
loose.
— Flexion (in supination)
START
START
Power Rod ® units. Keep one
foot flat on the floor, and
bend the other leg, bringing
your foot up onto the
bench, knee slightly turned
outward.
side 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.
FINISH
ACTION
units. stationary and your elbows
at your sides, slowly curl
the Hand Grips forward,
then upward and in towards
your shoulders.
motion bringing your hands
back to the Start position.
FINISH
ACTION
up toward your shoulder,
keeping the upper arm
completely still.
tightened, slowly reverse
the curling motion and
bring your arm back to the
Start position.