Bowflex Xtreme 2 SE Owners Manual - Page 51

Arm Exercises Concentration Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps Position: Standing - right or left side facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbow pointing toward floor at all times. • Keep wrist straight. • Bend at hips, not at the waist. • Keep back straight, chest up and maintain a very slight arch in lower back. START FINISH START • Stand on platform, one side toward machine. • With hand closest to Power Rod®­ resistance rods­, grasp hand grip. • K eeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. ACTION • C url hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. • S lowly return to start position performing the same arc of motion. Reverse Curl - Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame - with squat straps 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 • Stand on platform. • Bend down and grasp hand grips with palms facing backward. • Stand with arms by sides. • Lift chest, tighten abs and maintain slight arch in lower back. ACTION • Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. • Slowly lower to start position. Bowflex Xtreme® 2 SE Owner's Manual 49