Bowflex SELECTTECH Owner's Manual page 22

I
Incline Bench Curls
Arm Exercises
Muscles worked
Biceps and other elbow flexors
Bench position
Inclined to 4,5 degrees
Success tips
• Keep tension oil 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.
START
START
• Grab tile 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.
FINISH
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.
I
Scott Curls -- Standing Concentration Curls
Muscles worked
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
tig]lt and maintain a very slight arch in
your lower back.
• Stop the arm motion at the top of the
movement slightly before your arm is
straight up.
• Keep feet slightly wider than shouder
width.
START
START
• Grab the dmnbbell and rest the
back of your upper arm against
the upper portion of the bench
pad.
• The arm holding the dumbbell
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.
FINISH
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.
m