Bowflex 100182 Owner's Manual download pdf (Page 22)

Arm Exercises

Incline Bench Curls

Scott Curls — Standing Concentration Curls

START ACTION

START

• Grabthedumbbellandrestthe

backofyourupperarmagainstthe

upperportionofthebenchpad.

• Thearmholdingthedumbbell

shouldbeslightlybentmaintaining

tension on the biceps.

• Placetheotherarmbetweenthe

benchandtheupperarm.

• 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

• Grabthedumbbellsandsiton

theinclinedbenchandplace

yourfeetflatonthefloordirectly

underyourknees.

• Holdthedumbbellwithaslight

bendattheelbowmaintaining

tension on the biceps.

• Maintainagoodspinalalignment

withthechestliftedandtheabs

tight.

• Curltheforearmstoward

theupperarm,keepingyour

upperarmandshoulderblade

completelystill.

• Slowlyreturntothestarting

positionwithoutrelaxingthe

biceps.

FINISH

Muscles worked

Bicepsandotherelbowexors

Bench position

Inclinedto45degrees

Success tips

• Keeptensiononthebiceps

throughoutthemovement,don’t

allowthearmtogotofullextension.

• Keepyourwriststraight.

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

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

yourlowerback.

Muscles worked

Bicepsandotherelbowexors

Bench position

Inclinedto60degrees

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.

• Stopthearmmotionatthetopofthe

movementslightlybeforeyourarmis

straightup.

• Keepfeetslightlywiderthanshouder

width.

Owner’s Manual

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