Bowflex Xtreme - Manual (Page 55)

START ACTION
START ACTION
53
Arm Exercises
Seated Biceps Curl
– Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
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
• Grasp hand grips, arms at sides
with forearms near thighs.
• Maintain correct spinal
alignment.
• 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
• Grasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
• Maintain correct spinal
alignment.
• Curl forearms toward upper
arms, keeping upper arms
completely still.
• Slowly return to start position
without relaxing biceps.