Bowflex Xtreme Assembly and Owners Manual - Page 52

Resisted Dip, Biceps Curl

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50 Arm Exercises Resisted Dip - Elbow Extension Muscles worked: Triceps muscles. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep back straight and knees slightly bent. • Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. START START • Stand on the platform facing away from Power Rod® unit. Reach back and grab hand grips with thumbs on inside toward body. • Cable should be between arm and body. • Upper arms should be at a 90º angle from torso. FINISH ACTION • Straighten arms down, focusing on moving elbows down and inward toward hips. • Slowly return to start position keeping tension in back shoulder muscles. Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists straight. • Keep trunk muscles tight and main- tain a very slight arch in lower back. START FINISH START • Stand on platform. • Bend down and grasp hand grips with palms forward. • Stand with upper arms by sides. Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • Curl hand grips forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. • Slowly lower to start position by performing the same arcing motion.

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50
START
ACTION
START
ACTION
Arm Exercises
Resisted Dip
– Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep back straight and knees
slightly bent.
•
Keep the abdominals tight
throughout the entire motion and
maintain good spinal alignment.
•
Stand on the platform facing
away from Power Rod
®
unit.
Reach back and grab hand
grips with thumbs on inside
toward body.
•
Cable should be between arm
and body.
•
Upper arms should be at a 90ê
angle from torso.
•
Straighten arms down, focusing
on moving elbows down and
inward toward hips.
•
Slowly return to start posi-
tion keeping tension in back
shoulder muscles.
Biceps Curl
– Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep elbows at sides.
•
Keep wrists straight.
•
Keep trunk muscles tight and main-
tain a very slight arch in lower back.
•
Stand on platform.
•
Bend down and grasp hand
grips with palms forward.
•
Stand with upper arms by
sides. Lift chest, tighten abs
and maintain a slight arch in
lower back.
•
Curl hand grips forward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arms
completely still.
•
Slowly lower to start position
by performing the same arcing
motion.
START
FINISH
START
FINISH