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Biceps Curl (BowFlex Lying)

Elbow Flexion (in supination) 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, as well as the brachialis and brachioradialis. Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position). Starting Position: • Sit on the bench facing the Power Rods®, knees bent and feet flat on the platform. • Grasp the handles, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench. • Keep your chest up, abdominals tight and maintain a slight arch in your lower back. Motion: • Curl handles forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position by performing the same arcing motion. Key points: • Keep elbows from moving forward and backward. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back.
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