Bowflex 51370 manual Lying Biceps Curl Elbow Flexion in supination, Position

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Arm Exercises
Arm Exercises	47

Lying Biceps Curl Elbow Flexion (in supination)

START

FINISH

Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.

Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).

Position:

•Sit on the bench facing the Power Rods®, knees bent and feet flat on the platform.

•Grasp the handles, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench.

•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

Motion:

•Curl handles forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position by performing the same arcing motion.

Key points:

•Keep elbows from moving forward and backward.

•Keep wrists straight.

•Keep your trunk muscles tight and maintain a very slight arch in your lower back.

Reverse Grip Barbell Curls Elbow Flexion (in pronation)

START

Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.

Pulley position: Low pulley.

Starting position:

•Remove the bench and stand on the platform facing away from the Power Rods®.

•Grasp the bar with an overhand grip.

•The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion.

•Stand with your arms down by your sides.

•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Motion:

•Keeping the palms facing down, slowly curl the bar forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position.

Key points:

•Keep elbows from moving forward and backward.

•Keep knees slightly bent.

FINISH

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Contents Bowflex Ultimate Home Gym Table of Contents This machine is meant for individual consumer use Important Safety PrecautionsWith all of the fitness choices available today, we Getting to Know Your MachineBowflex Ultimate Home Gym Parts Reference Guide Ellington DardenPower Rod Resistance Using Your MachineFree Sliding Using Your MachineHow to Mount the Bowflex Ultimate Home Gym Incline Bench Workout BenchSpecifications subject to change Using the Bowflex Ultimate Home Gym Hand GripsUsing the Bowflex Ultimate Home Gym Leg Press Belt Or any exercise where your palm is facing downPosition Squat Harness Adjustment Buckle Squat Cables Rod CablesRemove the knobs from Build back and shoulder muscles quickly with thisFolding & Moving Your Bowflex Ultimate Home Gym Maintenance & Care of Your Bowflex Ultimate Home GymLow Pulley/Squat Station Adjustable Pulley SystemBowflex Ultimate Home Gym Leg Extension/Leg Curl Attachment Bowflex Ultimate Home Gym Lat PulldownDefining Your Goals Designing Your Own Program Defining Your GoalsReaching Your Goals Exercising Properly Frequency 3 Days Per Week M-W-F Time About 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningFrequency 4 Days Per Week M-T-TH-F Time About 20 Minutes WorkoutsMinute Upper/lower Body Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Body BuildingFrequency 2-3 Times Per Week Time About 20-45 Minutes Circuit Training Anaerobic/CardiovascularFrequency 2-3 Times Per Week Time About 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingOptional motions Chest ExercisesStarting Position MotionChest Exercises Pulley position Narrow only Starting position If at allStarting position Key points Flat Barbell Bench PressNear extension Pulley position Wide onlyStarting position Shoulder ExercisesPulley position Narrow Shoulder ExercisesPulley position Wide or narrow Starting position Scapular Protraction elbow stabilizedPulley position Narrow Starting position Sit up straight and maintain erect posturePulley position Wide or narrow Scapular DepressionShoulder Rotator Cuff Internal Rotation Control the motion during the entire exercise Shoulder Rotator Cuff External RotationShoulder Extension Elbows Stabilized Pulley position Narrow or wide Barbell Shoulder Shrug Scapular ElevationSlowly return to the starting position, arms by your sides Lying Front Shoulder Raise Shoulder Flexion elbow stabilizedRods, directly over the low pulleys, knees bent Military PressBack of the upper arms Undue stress on the joint capsule Pulley position Low pulleys only Key pointsPulley position Lat tower Starting position Back ExercisesLying Shoulder Pullover Shoulder Extension elbow stabilized Wide Pulldowns Shoulder Adduction with elbow flexionPulley position Wide Back ExercisesLying Lat Pulldowns Narrow Pulldowns Shoulder Extension with elbow flexionAlternate motion Low Back Extension Seated with hip extensionSeated Lat Rows Shoulder Extension with elbow flexion Reverse Grip Pulldowns Shoulder Extension with elbow flexion Scapular RetractionPulley position Low pulley Barbell Bent Over RowPulley position Lat tower French Press Elbow Extension Overhead Arm ExercisesLying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Single-Arm Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionKeep elbows at your sides Keep wrists straight Seated Triceps Extension Elbow ExtensionStanding Biceps Curl Elbow Flexion in supination Seated position Seated Wrist Extension Seated Biceps Curl Elbow Flexion in supination Seated Wrist Curl Standing Wrist ExtensionReverse Curl Elbow Flexion in pronation Standing Wrist CurlPulley position Low pulley Starting position Lying Biceps Curl Elbow Flexion in supinationReverse Grip Barbell Curls Elbow Flexion in pronation PositionBarbell Curls Elbow Flexion in supination Diagonals Abdominal ExercisesSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Crunch Spinal Flexion with RotationPulley position None Abdominal ExercisesReverse Crunch Spinal Flexion Resisted Reverse Crunch Spinal FlexionKeep both elbows slightly straight Trunk RotationLeg Curl Leg ExercisesLeg Extension Remove the bench and unlock the rowing seat Leg ExercisesSquat Knee Extension, Hip Extension, Ankle Plantarflexion Leg Press Hip Extension and Knee ExtensionStanding Hip Extension Knee stabilized in flexion Lying Prone Leg Curl Knee flexionRemove the bench, unlock the seat Standing Hip Flexion With knee flexionSeated Leg Curl Knee Flexion with Hip Flexion Starting position Remove the benchPulley position Narrow Key points Lying Leg Extension Knee Flexion with Hip FlexionThis area do it to strengthen and build these muscles Standing Leg Kickback Hip extension and knee extensionKneeling Leg Kickback Hip extension and knee extension Pulley position Wide Starting position Standing Hip AbductionSeated Hip Adduction Keep your spine straight and your hips level Seated Hip AbductionAnkle Inversion Deadlift Ankle EversionStiff-Leg Deadlift Hip extension Page Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Bowflex Body Leanness Program Introduction65Women Measure Body WeightMeasurements Circumference of Body PartsAbdomen Measurements67Skinfold Measurements Suprailium Chest Triceps Abdomen Thigh Total Using Calipers When Measuring SkinfoldsOptional Picture Taking Women MenPercent Body-Fat To Use The NomogramAge in Years Female Male For Example Body WeightBody Fat Weight Lean-Body Weight Calculating Lean Body MassMeasurements Before After Your Results Summary SheetGuidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4Avoid Too Much Stress Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Week 1Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Yes Is it possible to drink too much water?Your partner should be similar to you in age and condition Larger muscles will make your body firmer and more shapelyTrain on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequentlySets Reps Resistance SetsReps Resistance Muscle Chart Rev AA Page Page Assembly Instructions If so equipped Cable Leg Extension Adjustable Seat Pulley SystemBowflex Ultimate Parts Reference Guide Before You Assemble Basic Assembly PrinciplesBefore You Start Tools You Will NeedBowflex Ultimate Parts List Bowflex Ultimate Hardware List Assembling Your Bowflex Ultimate Components for this step Are in Box 3 and Box Squat Platform & FrameAt this time Foot Rest Rear LEGComponents for this Step are in Box Seat Installation Seat Rail InstallationItem #44 Rail END CAP INSTALLATIONIncline Bench Rest Installation Figure L Components for this step are in Box 3 & Box Bench Rest Bracket InstallationThree 3 1/4 Washers Installed on the bench Bench Item #25Lat Assembly Bowflex Ultimate Lat Assembly Parts Reference GuidePlease go to on To finish assembly Assembling Your Bowflex Ultimate Lat AssemblyLAT Tower Assembly LAT Tower InstallationLeg Assembly Bowflex Ultimate Leg Assembly Parts Reference GuideComponents for this step are Leg Extension Box Assembling Your Bowflex Ultimate Leg AssemblyLEG Assembly Extension Tube LEG Extension Foot TubeLocate the following parts Extension Box LEG Extension Seat InstallationInstalling the LEG Extension Components for This step are in LegAssembling Your Bowflex T-BAR Installing the LEG Extension AttachmentCall to Order Week Satisfaction Guarantee Mrs . Ms . Miss Customer ID from Invoice Bowflex Ultimate Warranty Registration CardPlease fold over and tape before mailing Warranty Information Rev AA