Bowflex Exercises for Biceps

Standing Bicep Curl using Handles

• Stand up in front of the vertical structure and grasp the handles with your hands, palms facing upward.
  
  
• Pull the handles towards your shoulders and allow them to slowly return after a short pause.
  
  
• Keep your back and upper arms still throughout.
  
  

Lying Bicep Curl using Handles

• Lie on your back on the flat bench with your legs near the vertical structure and grasp the handles with your hands along the sides of your body.
  
  
• Pull the handles towards your shoulders and allow them to slowly return after a short pause.
  
  
• Keep your back and upper arms still throughout.
  
  

Seated Bicep Curl using Handles

• Sit on the flat bench with one foot on top of it, knee bent and grasp the handle while your upper arm sits on top of your leg.
  
  
• Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
  
  
• Keep your back and upper arms still throughout.
  
  

Bent-Over Concentrated Bicep Curl using Handles

• Crouch down, one foot on the platform and the other on the floor and grasp the handle while your upper arm rests against the side of your knee.
  
  
• Pull the handle towards your shoulder and allow it to slowly return after a short pause. Alternate sides after a set.
  
  
• Keep your upper arm pressed against the side of your knee throughout.
  
  

Standing Bicep Curl using Handles with Pronation-Grip

• Stand upfacing the vertical structure and grasp the handles with both arms with your palms facing back.
  
  
• Pull the bar towards your upper arms and allow them to slowly return after a short pause.
  
  
• Keep your back and upper arms still throughout.
  
  

Standing Bicep Curl using Bar

• Stand up with your back facing the vertical structure and grasp the bar with both hands with your palms facing forward.
  
  
• Pull the bar towards your upper arms and allow it to slowly return after a short pause.
  
  
• Keep your back and upper arms still throughout.
  
  

Standing Bicep Curl using Bar with Pronation-Grip

• Stand up with your back facing the vertical structure and grasp the bar with both arms with your palms facing back.
  
  
• Pull the bar towards your upper arms and allow it to slowly return after a short pause.
  
  
• Keep your back and upper arms still throughout.
  
  

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