Home Gym Owner's Manual

Arm Exercises
Arm Exercises
49
Seated Biceps Curl — Flexion (in supination)
START ACTION
START
• Sit on the bench, facing the Power
Rod® unit. Keep one foot flat on
the floor, and bend the other leg,
bringing your foot up onto the
bench, knee slightly turned outward.
• With the arm on the same 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.
• Slowly curl your forearm up toward
your shoulder, keeping the upper arm
completely still.
• Keeping your biceps 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
• Keep your upper body motionless and your
wrists straight.
• Keep your chest lifted, trunk muscles tight
and maintain a slight arch in lower back.
• Keep your spine aligned throughout
movement
Lying Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
• Sit on the bench, facing the Power
Rod® unit. Keep your knees bent
and feet flat on the floor.
• Grasp the Hand Grips, keeping your
arms straight and palms up.
• Lie back completely with your head
supported by the bench.
• Curl the Hand Grip forward and up,
toward your shoulder, making sure
to keep your upper arm completely
motionless and your elbows at your
sides.
• Slowly bring your arm back to the
Start position, maintaining the same
arc of motion.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep your chest lifted, spine straight, and a
slight arch in your lower back.