Bowflex 100182 Owner's Manual download pdf (Page 21)

Arm Exercises

Standing Curls

Concentration Curls

START ACTION

START

• Sitonthebenchsidewaysandplace

yourfeetflatonthefloorslightly

widerthanshoulderwidth.

• Grabthedumbbellandresttheback

ofyourupperarmagainsttheinside

ofyourlegjustabovetheknee.

• Thearmholdingthedumbbell

shouldbeslightlybentmaintaining

tension on the biceps.

• Maintainagoodspinalalignment.

• Curltheforearmtowardthe

upperarm,keepingyour

upperarmandshoulderblade

completelystill.

• Slowlyreturntothestarting

positionwithoutrelaxingthe

biceps.

FINISH

START ACTION

START

• Holdthedumbbellswithyour

handsfacingforward.

• Standwithyourupperarmsby

yoursides,liftyourchest,tighten

yourabdominalsandmaintain

averyslightarchinyourlower

back.

• Curlthedumbbellsforward,then

upward,andthentowardyour

shoulderswhilekeepingyour

elbowsatyoursidesandyour

upperarmscompletelystill.

• Slowlylowertothestarting

positionbyperformingthesame

arcingmotion.

FINISH

Muscles worked

Bicepsandotherelbowexors

Success tips

• Keepelbowsatyoursides.

• Keepyourwristsstraight.

• Keepyourtrunkmusclestightand

maintainaveryslightarchinyour

lowerback.

Muscles worked

Bicepsandotherelbowexors

Bench position

Flat

Success tips

• Donotrocktheupperbodywhile

bendingtheelbow.

• Keepyourwriststraight.

• Keepyourchestlifted,trunkmuscles

tightandmaintainaveryslightarch

inyourlowerback.

Owner’s Manual

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