Bowflex Ultimate 2 Owners Manual - Page 44

42 Arm Exercises Standing Biceps Curl (with Pulleys) - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Folded Accessory: Hand Grips Pulleys: Squat Platform START FINISH Success Tips • Keep your elbows from moving forward and backward. • Keep your knees slightly bent. START • Remove the bench, stand on the platform facing away from the Power Rod® units, and grasp the handles from the pulleys with an underhand grip at shoulder width. ACTION • Keeping palms upward, slowly curl the handles upward toward your shoulders while keeping your elbows at your sides and your upper arms motionless. • Slowly lower the handles to the starting position. Muscles worked: Triceps Bench Position: Flat Back Bench Accessory: Hand Grips Pulleys: Chest Bar Success Tips • Maintain good spinal alignment. • Keep your arm at your side and your wrist straight throughout entire motion. • Tighten the triceps throughout the exercise and control the returning motion. Tricep Kickback START FINISH START • Straddle the bench facing the Power Rod® units, bend forward at your hips until your torso is parallel to the bench, slightly arching your back. • Support yourself with one arm on the bench and grasp a handle with your free hand, palm facing inward. • Draw your elbow back so that the upper arm is by your side, parallel to the bench, and your elbow bent about 90º. ACTION • Completely straighten your elbow while keeping your upper arm completely still. • Slowly return to the starting position. • Repeat with the other arm on the other side of the machine.