42
Arm Exercises
Standing Biceps Curl (with Pulleys)
— Elbow Flexion (in supination)
START
ACTION
START
s 2EMOVETHEBENCHSTAND
on the platform facing away
from the Power Rod
®
units,
and grasp the handles
from the pulleys with an
underhand grip at shoulder
width.
s +EEPINGPALMSUPWARD
slowly curl the handles
upward toward your
shoulders while keeping
your elbows at your sides
and your upper arms
motionless.
s 3LOWLYLOWERTHEHANDLESTO
the starting position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Squat Platform
Success Tips
s +EEPYOURELBOWSFROMMOVING
forward and backward.
s +EEPYOURKNEESSLIGHTLYBENT
Tricep Kickback
START
ACTION
START
s 3TRADDLETHEBENCHFACING
the Power Rod
®
units, bend
forward at your hips until
your torso is parallel to the
bench, slightly arching your
back.
s 3UPPORTYOURSELFWITHONE
arm on the bench and grasp
a handle with your free
hand, palm facing inward.
s $RAWYOURELBOWBACKSO
that the upper arm is by
your side, parallel to the
bench, and your elbow bent
ABOUT
s #OMPLETELYSTRAIGHTENYOUR
elbow while keeping your
upper arm completely still.
s 3LOWLYRETURNTOTHESTARTING
position.
s 2EPEATWITHTHEOTHERARM
on the other side of the
machine.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -AINTAINGOODSPINALALIGNMENT
s +EEPYOURARMATYOURSIDEAND
your wrist straight throughout
entire motion.
s 4IGHTENTHETRICEPSTHROUGHOUT
the exercise and control the
returning motion.
