Bowflex Xtreme 2 SE Owners Manual - Page 53

Arm Exercises Seated Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps Position: Seated - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. START FINISH START • Grasp hand grips, arms at sides with forearms near thighs. • Maintain correct spinal alignment. ACTION • Curl forearms toward upper arms, keeping upper arms completely still. • Slowly return to start position without relaxing biceps. Seated Biceps Hammer Curl - Elbow Flexion Muscles worked: Biceps muscles and brachioradialis. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. START FINISH START • Grasp hand grips in vertical hammer grip position, arms at sides, forearms near thighs. • Maintain correct spinal alignment. ACTION • Curl forearms toward upper arms, keeping upper arms completely still. • Slowly return to start position without relaxing biceps. Bowflex Xtreme® 2 SE Owner's Manual 51