Bowflex Xtreme 2 Owners Manual - Page 40

XTREME®2 Arm Exercises Seated Biceps Curl-Elbow Extension (in supination) Muscles worked: Biceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep knees bent, feet flat 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. • Lay your head back against the Seat Back Pad. START FINISH START • Grasp one or both Hand Grips, keeping your arms at your sides, forearms near your thighs. • Keep your spine aligned throughout motion. ACTION • Curl your forearms toward the upper arms, keeping upper arms completely still. • Keeping the motion fluid, slowly return to the start position without relaxing your biceps. 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.