Bowflex Xtreme 2 Owners Manual - Page 42

XTREME®2 Barbell Biceps Curl-Elbow Extension Arm Exercises Muscles worked: Biceps Position: Standing-Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on 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 • Grasp the Squat Bar, palms facing forward. • Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90˚ angle to your upper arms. ACTION • Slowly curl the Squat Bar forward and then upward toward your shoulders, keeping your elbows at your sides and your upper arms still. • Slowly lower the Squat Bar back to the start position. Reverse Barbell Biceps Curl-Elbow Extension Muscles worked: Biceps Position: Standing-Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on 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 • Grasp the Squat Bar, palms facing downward. • Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90˚ angle to your upper arms. ACTION • Slowly curl the back of your wrists in an arcing motion toward your shoulders, keeping your elbows at your sides and your upper arms still. • Slowly lower the Squat Bar back to the start position.