Bowflex Xtreme 2 SE Owners Manual - Page 52

Barbell Biceps Curl, Reverse Barbell Biceps Curl

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Arm Exercises Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps Position: Standing - facing machine Accessory: Squat Bar - with squat straps 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 squat bar with palms facing forward. • S tand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • C url squat bar 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 same arcing motion. Reverse Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps Position: Standing - facing machine Accessory: Squat Bar - with squat straps 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 squat bar with palms facing down. • S tand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a very slight arch in lower back. ACTION • C url wrists back to bring squat bar 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 same arcing motion. 50 Bowflex Xtreme® 2 SE Owner's Manual

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START
ACTION
START
ACTION
50
Bowflex Xtreme
®
2 SE Owner’s Manual
START
FINISH
START
FINISH
Barbell Biceps Curl
– Elbow Extension
Muscles worked:
Biceps
Position:
Standing – facing machine
Accessor°:
Squat Bar – with squat straps
Pulle°s:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Ke° Points:
•
Keep elbows at sides.
•
Keep wrists straight.
•
Keep trunk muscles tight and maintain a
very slight arch in lower back.
•
Stand on platform.
•
Bend down and grasp squat bar
with palms facing forward.
•
Stand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
slight arch in
lower back.
•
Curl squat bar forward, then up,
and then in toward shoulders
while keeping elbows at sides and
upper arms completely still.
•
Slowly lower to start position by
performing same arcing motion.
Reverse Barbell Biceps Curl
– Elbow Extension
Muscles worked:
Biceps
Position:
Standing – facing machine
Accessor°:
Squat Bar – with squat straps
Pulle°s:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Ke° Points:
•
Keep elbows at sides.
•
Keep wrists straight.
•
Keep trunk muscles tight and maintain
a very slight arch in lower back.
•
Stand on platform.
•
Bend down and grasp squat bar
with palms facing down.
•
Stand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
very slight arch in lower back.
•
Curl wrists back to bring squat
bar forward, then up, and then in
toward shoulders while keeping
elbows at sides and upper arms
completely still.
•
Slowly lower to start position by
performing same arcing motion.
Arm Exercises