Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
42
Bowflex Xtreme
®
SE Owner’s Manual
Concentration Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing – right or left side facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbow pointing toward oor
at all times.
• Keep wrist straight.
• Bend at hips, not at the waist.
• Keep back straight, chest up
and maintain a very slight arch in lower
back.
START
FINISH
• Stand on platform, one side
toward machine.
• With hand closest to Power Rod
®
resistance rods , grasp hand grip.
• Keeping back straight, bend at
hips and knees, until trunk is
parallel to floor. Place uninvolved
hand on thigh to help stabilize.
• Curl hand grip away from cable,
then up toward shoulder while
keeping upper arm completely
motionless and elbow pointing
toward the floor at all times.
• Slowly return to start position
performing the same arc of
motion.
Reverse Curl – Elbow Flexion (in Pronation)
Muscles worked:
Deep arm muscle(brachialis).
Also the front forearm muscle (brachiora-
dialis) and biceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – with squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and
maintain a very slight arch in
lower back.
START
FINISH
• Stand on platform.
• Bend down and grasp hand grips
with palms facing
backward.
• Stand with arms by sides.
• Lift chest, tighten abs and maintain
slight arch in
lower back.
• Keeping palms facing down,
slowly curl hand grips forward,
then up, then in toward
shoulders while keeping elbows
at sides and upper
arms completely still.
• Slowly lower to start position.
Arm Exercises