GPK UPPERTONE - Manual (Page 16)

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Palm Up Bicep Curls
Palm Up Bicep Curls From The Side
Bicep Curls
You can do the palm up bicep curls from either the side or the back of the UPPERTONE. Use the position that
is most comfortable for you. If you do the exercise from the side you can exercise both arms from the same
side, by simply switching the direction you are facing. If you do the exercise from the back, the left arm will
have to be exercised from the left side and the right arm from the right side.
Palm up Bicep Curls (from the side):
1. Adjust the resistance to the desired level.
2. Adjust the slider height so that your stretched arm is parallel to the ground, when your elbow is on the
elbow rest. That is, you should be able to stretch your arm without bending your elbow.
3. Position the wheelchair so that you are close and parallel to the UPPERTONE's side and your shoulder is
aligned with the elbow rest.
4. Place your elbow on the elbow rest with its tip close to the edge next to you. This is important. It allows the
elbow rest to pivot when you flex your arm.
5. Extend your arm, palm up, and position the wrist handle so that the pad is close to your hand’s heel.
6. Begin exercising by flexing the arm at the elbow. Make sure that the elbow rest pivots with and supports
your arm throughout the entire movement.
7. Lift the arm to the top most position and then return it to the starting position. Control your arm’s
movement both while lifting and returning to the starting position.
8. Do not allow the arm to slip relative to the elbow or wrist pad.
9. Use the same motion for the desired number of repetitions.
10. Then reposition yourself to the opposite side for exercising the other arm.
Palm up Bicep Curls (from the back):
1. Adjust the resistance to the desired level.
2. Adjust the slider height so that your stretched arm is parallel to the ground, when your elbow is on the
elbow rest. That is, you should be able to stretch your arm without bending your elbow.
3. Position the wheelchair so that:
(a) You are close and parallel to the curl station.
(b) Your shoulder is behind the elbow rest by a distance equal to the length of you upper arm.
4. Place your elbow on the elbow rest with its tip close to the edge next to you. This is important. It allows the
elbow rest to pivot when you flex your arm.