Bowflex Xtreme Assembly and Owners Manual - Page 53

Concentration Biceps Curl, Reverse Curl

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Arm Exercises 51 Concentration Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - right or left side facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbow pointing toward floor at all times. • Keep wrist straight. • Bend at hips, not at the waist. • Keep back straight, chest up and maintain a very slight arch in lower back. START FINISH START • Stand on platform, one side toward Power Rod® unit. • With hand closest to Power Rod® unit, grasp hand grip. • Keeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. ACTION • Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. • Slowly return to start position performing the same arc of motion. Reverse Curl - Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame - with squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists straight. • Keep trunk muscles tight and maintain a very slight arch in lower back. START FINISH START • Stand on platform. • Bend down and grasp hand grips with palms facing backward. • Stand with arms by sides. • Lift chest, tighten abs and maintain slight arch in lower back. ACTION • Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. • Slowly lower to start position.

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START
ACTION
START
ACTION
51
Arm Exercises
Concentration Biceps Curl
– Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing – right or left side facing
Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep elbow pointing toward floor
at all times.
•
Keep wrist straight.
•
Bend at hips, not at the waist.
•
Keep back straight, chest up
and maintain a very slight arch in
lower back.
START
FINISH
•
Stand on platform, one side
toward Power Rod
®
unit.
•
With hand closest to Power
Rod
®
unit, grasp hand grip.
•
Keeping back straight, bend
at hips and knees, until trunk
is parallel to floor. Place unin-
volved hand on thigh to help
stabilize.
•
Curl hand grip away from
cable, then up toward shoulder
while keeping upper arm
completely motionless and
elbow pointing toward the
floor at all times.
•
Slowly return to start position
performing the same arc of
motion.
Reverse Curl
– Elbow Flexion (in Pronation)
Muscles worked:
Deep arm muscle(brachialis).
Also the front forearm muscle
(brachioradialis) and biceps.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – with squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep elbows at sides.
•
Keep wrists straight.
•
Keep trunk muscles tight and
maintain a very slight arch in
lower back.
START
FINISH
•
Stand on platform.
•
Bend down and grasp hand
grips with palms facing
backward.
•
Stand with arms by sides.
•
Lift chest, tighten abs and
maintain slight arch in
lower back.
•
Keeping palms facing down,
slowly curl hand grips forward,
then up, then in toward
shoulders while keeping
elbows at sides and upper
arms completely still.
•
Slowly lower to start position.