Bowflex Xtreme Assembly and Owners Manual - Page 55

Seated Biceps Curl, Seated Biceps Hammer Curl

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Arm Exercises 53 Seated Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. START FINISH START • Grasp hand grips, arms at sides with forearms near thighs. • Maintain correct spinal alignment. ACTION • Curl forearms toward upper arms, keeping upper arms completely still. • Slowly return to start position without relaxing biceps. Seated Biceps Hammer Curl - Elbow Flexion Muscles worked: Biceps muscles and brachioradialis. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. START FINISH START • Grasp hand grips in vertical hammer grip position, arms at sides, forearms near thighs. • Maintain correct spinal alignment. ACTION • Curl forearms toward upper arms, keeping upper arms completely still. • Slowly return to start position without relaxing biceps.

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START
ACTION
START
ACTION
53
Arm Exercises
Seated Biceps Curl
– Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not rock upper body while
bending elbow.
•
Keep wrists straight.
•
Keep chest lifted, trunk muscles
tight and maintain a very slight
arch in lower back.
START
FINISH
•
Grasp hand grips, arms at sides
with forearms near thighs.
•
Maintain correct spinal
alignment.
•
Curl forearms toward upper
arms, keeping upper arms
completely still.
•
Slowly return to start position
without relaxing biceps.
Seated Biceps Hammer Curl
– Elbow Flexion
Muscles worked:
Biceps muscles and brachioradialis.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
•
Do not rock upper body while
bending elbow.
•
Keep wrists straight.
•
Keep chest lifted, trunk muscles
tight and maintain a very slight
arch in lower back.
START
FINISH
•
Grasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
•
Maintain correct spinal
alignment.
•
Curl forearms toward upper
arms, keeping upper arms
completely still.
•
Slowly return to start position
without relaxing biceps.