Bowflex Ultimate 2 Owners Manual - Page 43

41 Arm Exercises Preacher Curl - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Seat Accessory: Preacher Curl Attachment Pulleys: Squat Platform START FINISH Success Tips • Keep wrists straight. • Keep chest lifted, abs tight and maintain a very slight arch in your lower back. START • Sit at the end of the bench facing away from the Power Rod® units. • Rest your elbows on the platform and grasp the inner handles of the ab/ leg attachment with an underhand grip. • Your knees should be bent and feet flat on the floor. ACTION • Slowly curl the handles in an arc toward your head while keeping your elbows and upper arms completely still. • Slowly lower to the starting position. Muscles worked: Triceps Bench Position: Removed Accessory: Lat Bar Pulleys: Chest Bar Reverse Grip Tricep Pushdown START FINISH Success Tips • Keep your upper arms motionless • Keep your wrists straight. • Tighten your triceps throughout the exercise and control the motion on the way back. START • Stand on the platform facing the Power Rod® units. • Grasp the lat bar with an underhand grip at shoulder width. • Bring your arms straight down to your sides. ACTION • Keeping your upper arms stationary, elbows in a fixed position, bend your elbows moving your hands in an arcing motion towards your shoulders. • Stop your motion when your hands are above your elbows, then slowly reverse your arcing motion until your elbows are straight.