Bowflex Xtreme SE Owners Manual - Page 43

Arm Exercises Resisted Dip - Elbow Extension Muscles worked: Triceps muscles. Position: Standing - facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep back straight and knees slightly bent. • Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. START START • Stand on the platform facing away from machine. Reach back and grab hand grips with thumbs on inside toward body. • Cable should be between arm and body. • Upper arms should be at a 90º angle from torso. FINISH ACTION • Straighten arms down, focusing on moving elbows down and inward toward hips. • Slowly return to start position keeping tension in back shoulder muscles. Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - facing machine Accessory: Hand Grips 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 main- tain a very slight arch in lower back. START FINISH START • Stand on platform. • Bend down and grasp hand grips with palms forward. • Stand with upper arms by sides. Lift chest, tighten abs and maintain a slight arch in lower back. ACTION • Curl hand grips 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 the same arcing motion. Bowflex Xtreme® SE Owner's Manual 41