Manual

24
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 flexors
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 flexors
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.