Barbell Curls Elbow Flexion in supination | Bowflex 2 specs

	Arm Exercises
BARBELL CURLS — Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes	Key points:
and develops the biceps muscles, which are	• Keep elbows from moving forward and
located on the front of your upper arms and	backward.
are primarily responsible for bending your	• Keep knees slightly bent.

elbows. The brachialis and brachioradialis are also involved.

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 underhand grip. Place your hands slightly wider than shoulder width. This creates a natural angle in the arm(carrying angle) created by the palm forward (supinated) position.

•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 up, slowly curl the handles 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.

START

FINISH

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Bowflex 2 manual Barbell Curls Elbow Flexion in supination

Contents

Bowflex Table of Contents Getting To Know Your Machine Bowflex Ultimate Using Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex Attachments For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your Routine Workouts Minute Better Body Workout Minute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting position Scapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting position Lying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting position Lying LAT Pulldowns Pulley position Wide Starting position Alternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting position Arm Exercises Lying Triceps Extension Elbow Extension Lying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated position Standing Wrist Extension Seated Wrist Curl Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal Flexion Resisted Reverse Crunch Spinal Flexion Pulley position None Starting position Trunk Rotation Abdominal Crunch Spinal Flexion Leg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP Adduction Seated HIP Abduction Ankle Inversion Ankle Eversion Deadlift STIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary Sheet Skinfold Measurements Suprailium Optional Picture Taking Starting body-fat percentage Determining Your Body Fat To Use The Nomogram Calculating Lean Body Mass For Example Your Results Your Results Summary Sheet Guidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Superhydrate Your System Eating Plan Week 1Week 3 Week 5 Bagel CerealBanana-Orange Chocolate or Vanilla Tuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night Snack Shopping List Staples May I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each day Exercise Log 120 Muscle Chart Bowflex