Bowflex Motivator 2 Owners Manual - Page 50

Arm Exercises Seated Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Tighten the triceps throughout the exercise, using controlled motion START • Sit facing away from the Power Rod® unit. • Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are near the top of your head, palms facing up. • Keep your arms in line with the cables. ACTION • Keeping your upper arms stationary, slowly straighten your elbows moving your arms in an arcing motion upward, over your head until they are approximately 90° from your torso. • Stop the motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension. Standing Biceps Curl - Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, keeping your arms by your sides, elbows loose. ACTION • Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. • Slowly reverse the arcing motion bringing your hands back to the Start position. 48 Arm Exercises