Bowflex RevolutionXP manual Brachioradialis Biceps

Arm Exercises

53

Barbell Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps

Position:

Standing—facing outward. Seat removed.

Accessory:

Lat Bar

Adjustable Arm Position:

0

Success Tips

•Keep your knees bent and feet on Platform.

•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.

•Keep your upper arms and shoulders motionless and your wrists straight.

START

START

•Grasp the Lat Bar, palms facing forward.

•Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90° angle to your upper arms.

FINISH

FINISH

•Slowly curl the Lat Bar forward and then upward toward your shoulders, keeping your elbows at your sides and your upper arms still.

•Slowly lower the Lat Bar back to the Start position.

Seated Biceps Hammer Curl — Elbow Flexion (neutral)

Muscles worked:

Brachioradialis; Biceps

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips in “Hammer” hold

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

START

FINISH

Success Tips START FINISH

•Keep your knees bent and feet on Platform.

•Keep your upper body motionless, elbows at your sides and your wrists straight.

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

•Do not rock your upper body while bending your elbow.

•Reach down and grasp the Hand Grips in the vertical “Hammer Grip” position.

•Straighten, keeping your upper arms and elbows by your sides, elbows loose. Forearms should be at a 90° angle to upper arms.

•Curl the Hand Grips forward, then upward and in towards your shoulders.

•Keep your elbows at your sides and your upper arms completely still.

•Slowly reverse the curling motion and bring your arms back to Start position.