Bowflex SelectTech 220 Dumbells User Manual download pdf (Page 21)

19

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 ﬂ 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 ﬂ 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.

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