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Owner’s Manual
49
Seated Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
Biceps
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
Do not rock upper body while bending
elbow.
Keep wrists straight.
Keep chest lifted, trunk muscles tight
and maintain a very slight arch in
lower back.
START
FINISH
Grasp hand grips, arms at sides
with forearms near thighs.
Maintain correct spinal
alignment.
Curl forearms toward upper arms,
keeping upper arms completely
still.
Slowly return to start position
without relaxing biceps.
Seated Biceps Hammer Curl – Elbow Flexion
Muscles worked:
Biceps muscles and brachioradialis.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
Do not rock upper body while bending
elbow.
Keep wrists straight.
Keep chest lifted, trunk muscles tight
and maintain a very slight
arch in lower back.
START
FINISH
Grasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
Maintain correct spinal
alignment.
Curl forearms toward upper arms,
keeping upper arms completely
still.
Slowly return to start position
without relaxing biceps.
51


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