Manual

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
22