Bowflex SelectTech 220 Dumbells - Manual (Page 22)

20
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 fl 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 fl 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 shoulder
width.