Arm exercises, Barbell curls — elbow flexion (in supination) – Bowflex Ultimate User Manual

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Arm Exercises

Muscles worked: This exercise emphasizes

and develops the biceps muscles, which are

located on the front of your upper arms and are

primarily responsible for bending your elbows. The

brachialis and brachioradialis are also involved.

Pulley position: Low pulley.

Starting position:

• Remove the bench and stand on the platform

facing away from the Power Rods



• Grasp the bar with an underhand grip. Place

your hands slightly wider than shoulder width.

This creates a natural angle in the arm (carrying

angle) created by the palm forward (supinated)


• The bar harness may have to be adjusted to

insure that there is enough movement in the

cable to complete the range of motion.

• Stand with your arms down by your sides.

• Lift your chest, tighten your abdominals and

maintain a very slight arch in your lower back.


• Keeping the palms facing up, slowly curl the

handles forward, then upward, then in toward

your shoulders while keeping your elbows at your

sides and your upper arms completely still.

• Slowly lower to the starting position.

Key points:

• Keep elbows from moving forward and


• Keep knees slightly bent.

Barbell Curls — Elbow Flexion (in supination)