Arm Exercises
Standing Biceps Curl
— Elbow Flexion (in supination)
START
ACTION
START
s 3TRADDLETHE3EAT2AIL
facing the Power Rod
®
units.
s 2EACHDOWNANDGRASPTHE
Hand Grips, palms facing
forward.
s 3TRAIGHTENKEEPINGYOUR
arms by your sides, elbows
loose.
s +EEPINGYOURUPPERARMS
stationary and your elbows
at your sides, slowly curl
the Hand Grips forward,
then upward and in towards
your shoulders.
s 3LOWLYREVERSETHEARCING
motion bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPYOURCHESTLIFTEDABSTIGHT
and a very slight arch in your
lower back.
s +EEPYOURELBOWSATYOURSIDES
and your wrists straight.
Seated Biceps Curl
— Flexion (in supination)
START
ACTION
START
s 3ITONTHEBENCHFACINGTHE
Power Rod
®
units. Keep one
foot flat on the floor, and
bend the other leg, bringing
your foot up onto the
bench, knee slightly turned
outward.
s 7ITHTHEARMONTHESAME
side as your lifted leg, reach
forward and grasp a Hand
Grip, keeping your elbow
bent. Allow your upper arm
(not elbow) to rest on the
elevated knee.
s 3LOWLYCURLYOURFOREARM
up toward your shoulder,
keeping the upper arm
completely still.
s +EEPINGYOURBICEPS
tightened, slowly reverse
the curling motion and
bring your arm back to the
Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPYOURUPPERBODYMOTIONLESS
and your wrists straight.
s +EEPYOURCHESTLIFTEDTRUNK
muscles tight and maintain a
slight arch in lower back.
s +EEPYOURSPINEALIGNED
throughout movement
40
