60
Arm Exercises
Standing Biceps Curl – Elbow flexion from a shoulder extended position
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Stand in front of the platform facing away from the engine with a staggered step for more stability, (the back foot may be on the platform).
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Reach back and grasp the Hand Grips with your arm extended backward.
•Do not let your arm go completely straight, maintain tension on the biceps.
FINISH
FINISH
•Keep the upper arms stationary and elbows back.
•Slowly curl the handles forward then upward toward the shoulders.
•Only curl forward until the cable comes close, but not touching your forearm.
•Slowly reverse the arcing motion, bringing your hands back to the Start position.
Standing Biceps Curl – Elbow flexion from a shoulder flexed position
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
2 or 3
Success Tips
•Stand in front of the platform facing the engine with a staggered step for more stability.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Reach up and grasp the Hand Grips with your arm extended forward.
•Do not let your arm go completely straight, maintain tension on the biceps.
FINISH
FINISH
•Keep the upper arms stationary, slowly curl the handles up then inward toward the shoulders.
•Fully shorten the biceps by squeezing the forearm toward the upper arm.
•Slowly reverse the arcing motion, bringing your hands back to the Start position.
