Owners manual

Standing Biceps Curl - Elbow Flexion (in supination)

Muscles Worked

Biceps

Machine Set-Up

• Remove the bench.

• Chest Cross 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 at on the

oor.

• Keep your elbows at your sides and your wrists straight.

Standing Wrist Curl

Muscles Worked

Biceps, Forearms

Machine Set-Up

• Remove the bench

• Chest Cross Bar pulleys

• Handgrips

• Attach the clips to the Power Rod

resistance rods

Success Tips

• Keep your chest lifted, trunk muscles tight and a very

slight arch in your lower back.

• Move slowly, keeping tension in the front of your forearms

at all times.

• Keep your knees slightly bent and your feet at on the

oor.

• Do not increase or decrease the bend in your elbow during

this exercise. Keep all motion in the wrist.

• Do not rock your body back and forth during the wrist

motion.

Assembly Manual