Owner`s manual

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FINISH
Arm Exercises
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 floor
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 unin-
volved 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
(brachioradialis) 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.
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Bowflex Xceed
™
Plus Owner’s Manual