Bowflex Blaze manual Seated Biceps Curl-Flexion in supination

Page 38

Arm Exercises

Seated Biceps Curl—Flexion (in supination)

Muscles Worked:

Biceps

Bench Position:

Horizontal

Accessory:

Handgrips

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

START

Start

•Sit on the Bench, facing the Power Rod® unit. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the Chest Bar with your knee turned slightly outward.

•With the arm on the same side as your lifted leg, reach forward and grasp a Handgrip, keeping your elbow bent. Allow your forearm (not elbow) to rest on the elevated knee.

FINISH

Action

•Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still.

•Keeping your biceps tight- ened, slowly reverse the curling motion and bring your arm back to the Start position.

Lying Biceps Curl—Elbow Flexion (in supination)

Muscles Worked:

Biceps, Brachialis, and Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Handgrips

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.

START

Start

•Sit on the Bench, facing the Power Rod® unit. Keep your knees bent and feet flat on the floor.

•Grasp the Handgrips, keeping your arms straight and palms up.

•Lie back completely with your head supported by the Bench.

FINISH

Action

•Curl the Handgrips forward and up toward your shoul- ders, making sure to keep your upper arms completely motionless and your elbows at your sides.

•Slowly bring your arms back to the Start position, maintaining the same arc of motion.

38

Image 38

Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Low Back Extension-Seated with hip extension Back ExercisesLying Lat Pulldowns Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Single Arm Pushdown-Elbow Extension Arm ExercisesTriceps Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionResisted Reverse Crunch-Spinal Flexion Abdominal ExercisesReverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Squat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Leg ExercisesLeg Extension Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Circumference of Body Parts Body WeightMeasurements Skinfold Measurements SuprailiumWomen Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Age in Years Female Male Determining Your Body FatTo Use The Nomogram Percent Body-FatEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers