Bowflex 003-3211-120108A Benutzerhandbuch
Standing Biceps Curl - Elbow Flexion (in supination)
Muscles Worked
Biceps
Machine Set-Up
•
Remove the bench.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods.
Success Tips
•
Keep your chest lifted, abs tight and a
very slight arch in your lower back.
•
Keep your knees slightly bent and your
feet flat on the floor.
•
Keep your elbows at your sides and
your wrists straight.
Arm Exercises
Exercises
Trunk Rotation
Muscles Worked
Rectus Abdominus, Obliques, Serratus
Anterior
Machine Set-Up
•
Adjust to Flat Bench Back position.
•
Chest Bar pulleys
•
Handgrips
•
Attach the clips to the Power Rod®
resistance rods.
Success Tips
•
Keep your chest lifted, shoulders
pinched, abs tight and a slight arch in
your lower back.
•
Use only low weight Rods.
•
Keep all motion in your torso.
•
Move only as far as your muscles let
you. Do not use momentum to increase
your range of motion.
Failure to perform this exercise
correctly could result in injury. Use
only low resistance rods.
Abdominal Exercises
Owner’s Manual
28
Owner’s Manual
29