Biceps Curl (BowFlex Barbell Reverse Grip)

Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. 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 overhand grip. • 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. Motion: • Keeping the palms facing down, slowly curl the bar 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 backward. • Keep knees slightly bent.
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