The prime appeal of the Bowflex is its ability to replace a gym full of equipment in one compact home machine. One of the ways in which it proves its versatility is by offering a variety of different exercises for each muscle group. To get the most out of your Bowflex, you can use it to perform six separate exercises for the biceps.
Standing Biceps Curl
To perform the standing biceps curl, start by straddling the seat rail, facing the pulley apparatus. Grasp the handgrips with each hand and stand straight with your arms at your sides. While keeping your elbows stationary, curl the handgrips towards your shoulders using your biceps. Pause when the handgrips reach shoulder-height and then lower the hand grips to the starting position in a controlled motion.
Seated Biceps Curl
To perform the seated biceps curl, start by sitting on the bench facing the pulley apparatus. Place your left foot flat on the ground and your right foot flat on the bench, with both knees bent. Brace your upper right arm on the inside of your right knee and grasp the handgrip with your right hand. While keeping your body motionless, curl the handgrip towards your right shoulder using your bicep. Pause once the handgrip reaches your shoulder and then return the hand grip to the starting position in a controlled motion. Repeat with the opposite body position for the opposite arm.
Preacher Curl
To perform the preacher curl, start by seating yourself at the end of the bench, facing away from the pulley apparatus, with your knees bent and your feet flat on the floor. Grasp the inner handles of the ab/leg attachment with both hands. While keeping your back straight, curl the handles towards your forehead. Pause once they reach your forehead and then return the handles to the starting position in a controlled motion.
Lying Biceps Curl
To perform the lying biceps curl. start by lying down along the bench, with the top of your head facing away from the pulley apparatus, your knees bent and your feet flat on the floor. Grasp the handgrips with your palms up. While keeping your back flat, curl the handgrips towards your shoulders using your biceps. Pause once they reach your shoulders and then return them to the starting position in a controlled motion.
Reverse Curl
To perform the reverse curl, start by assuming the same basic position as you did for the standing biceps curl. This time, grasp the handgrips with an overhand rather than an underhand grip. While keeping your elbows in place and your palms facing down, curl the hand grips towards your shoulders. Pause once they reach shoulder-level and then lower them to the starting position in a controlled motion.
References
- Bowflex: Owner's Manual
- "The Bowflex Body Plan"; Ellington Darden, PH. D.; 2003
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