Owner`s manual

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48
Bowflex Xtreme
®
2 SE Owner’s Manual
Arm Exercises
Standing Biceps Curl—Elbow Flexion (in supination)
• Reach down and grasp the
Hand Grips, palms facing
forward.
• Straighten, keeping your arms
by your sides, elbows loose.
• 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.
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.
Hammer Biceps Curl—Elbow Flexion (in supination)
• Reach down and grasp
the Hand Grips using the
Hammer hold. Press your
upper arms into your sides
and bend your elbows until
they are at 90˚ angles.
• Straighten your spine,
keeping your upper arms by
your sides, elbows loose.
• 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.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward
Accessory:
Hand Grips in “Hammer” Hold (see
Page 10)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet 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.