Owner`s manual

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Bowflex Xtreme
®
SE Owner’s Manual
43
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START
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Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
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 maintain a
very slight arch in lower back.
• Stand on platform.
• Bend down and grasp squat bar
with palms facing forward.
• Stand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
slight arch in
lower back.
• Curl squat bar 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 same arcing motion.
Reverse Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
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 maintain a
very slight arch in lower back.
• Stand on platform.
• Bend down and grasp squat bar
with palms facing down.
• Stand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
very slight arch in lower back.
• Curl wrists back to bring squat
bar 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 same arcing motion.
Arm Exercises