Bowflex SelectTech BD1090 - Manual (Page 26)

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.