Bowflex Xtreme Assembly and Owners Manual - Page 54

Barbell Biceps Curl, Reverse Barbell Biceps Curl

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52 Arm Exercises Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Squat Bar - with squat straps 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 maintain a very slight arch in lower back. START FINISH START • Stand on platform. • Bend down and grasp squat bar with palms facing forward. • Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • Curl squat bar 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 same arcing motion. Reverse Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Squat Bar - with squat straps 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 squat bar with palms facing down. • Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a very slight arch in lower back. ACTION • Curl wrists back to bring squat bar 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 same arcing motion.

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52
START
ACTION
START
ACTION
START
FINISH
START
FINISH
Arm Exercises
Barbell Biceps Curl
– Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Squat Bar – with squat straps
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 maintain
a very slight arch in lower back.
•
Stand on platform.
•
Bend down and grasp squat
bar with palms facing forward.
•
Stand with upper arms by sides
(although not pressed tightly).
Lift chest, tighten abs and
maintain a slight arch in
lower back.
•
Curl squat bar 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 same arcing
motion.
Reverse Barbell Biceps Curl
– Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Squat Bar – with squat straps
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 squat
bar with palms facing down.
•
Stand with upper arms by sides
(although not pressed tightly).
Lift chest, tighten abs and
maintain a very slight arch in
lower back.
•
Curl wrists back to bring squat
bar 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 same arcing
motion.