Bowflex Xtreme 2 SE Owners Manual - Page 49

Arm Exercises Resisted Dip - Elbow Extension Muscles worked: Triceps Position: Standing - facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep back straight and knees slightly bent. • Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. START START • S tand on the platform facing away from machine. Reach back and grab hand grips with thumbs on inside toward body. • C able should be between arm and body. • U pper arms should be at a 90º angle from torso. FINISH ACTION • Straighten arms down, focusing on moving elbows down and inward toward hips. • Slowly return to start position keeping tension in back shoulder muscles. Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps Position: Standing - facing machine Accessory: Hand Grips 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 • S tand on platform. • B end down and grasp hand grips with palms forward. • S tand with upper arms by sides. Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • C url hand grips forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. • S lowly lower to start position by performing the same arcing motion. Bowflex Xtreme® 2 SE Owner's Manual 47