Home Gym Owner's Manual

53
Arm Exercises
Barbell Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Grasp the Lat Bar, palms
facing forward.
• Stand with your upper arms
by your sides (not pressed
tightly) and keep your elbows
bent so that your forearms are
at a 90° angle to your upper
arms.
• Slowly curl the Lat Bar
forward and then upward
toward your shoulders,
keeping your elbows at your
sides and your upper arms
still.
• Slowly lower the Lat Bar back
to the Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Lat Bar
Adjustable Arm Position:
0
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your chest lifted, shoulders
pinched together, and a very slight
arch in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
Seated Biceps Hammer Curl — Elbow Flexion (neutral)
START FINISH
START
• Reach down and grasp the
Hand Grips in the vertical
“Hammer Grip” position.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Forearms should be at a 90°
angle to upper arms.
• Curl the Hand Grips forward,
then upward and in towards
your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling
motion and bring your arms
back to Start position.
FINISH
Muscles worked:
Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips in “Hammer” hold
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Do not rock your upper body while
bending your elbow.