Bowflex Xtreme 2 Owners Manual - Page 43

XTREME®2 Arm Exercises Seated Biceps Hammer Curl-Elbow Flexion Muscles worked: Brachioradialis; Biceps Position: Seated-facing outward Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. • Do not rock your upper body while bending your elbow. START FINISH START • Reach down and grasp the Hand Grips in the vertical "Hammer Grip" position. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. Forearms should be at a 90˚ angle to upper arms. ACTION • Curl the Hand Grips forward, then upward and in towards your shoulders. • Keep your elbows at your sides and your upper arms completely still. • Slowly reverse the curling motion and bring your arms back to start position. Reverse Curl-Elbow Flexion (in pronation) Muscles worked: Brachialis; Brachioradialis; Biceps Position: Standing-facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START FINISH START • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between 45-90˚ angles with your upper arms. ACTION • Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders. • Keep your elbows at your sides and your upper arms completely still. • Slowly reverse the curling motion and bring your arms back to the start position.