Bowflex Xtreme 2 SE Owners Manual - Page 50

Arm Exercises Standing Biceps Curl-Elbow Flexion (in supination) Muscles worked: Biceps Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • 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 FINISH START • 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. Hammer Biceps Curl-Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Position: Standing-facing outward Accessory: Hand Grips in "Hammer" Hold (see Page 10) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on the Standing Platform • 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. START FINISH START • Reach down and grasp the Hand Grips using the Hammer hold. Press your upper arms into your sides and bend your elbows until they are at 90˚ angles. • Straighten your spine, keeping your upper 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 Bowflex Xtreme® 2 SE Owner's Manual