Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 51)

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Bowﬂex Xtreme

2 SE Owner’s Manual

Concentration Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps

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:

s+EEPELBOWPOINTINGTOWARDmOOR

at all times.

s+EEPWRISTSTRAIGHT

s"ENDATHIPSNOTATTHEWAIST

s+EEPBACKSTRAIGHTCHESTUP

and maintain a very slight arch in lower

back.

START

FINISH

s3TANDONPLATFORMONESIDE

toward machine.

s7ITHHANDCLOSESTTO0OWER2OD

resistance rods , grasp hand grip.

s+EEPINGBACKSTRAIGHTBENDAT

hips and knees, until trunk is

parallel to ﬂoor. Place uninvolved

hand on thigh to help stabilize.

s#URLHANDGRIPAWAYFROMCABLE

then up toward shoulder while

keeping upper arm completely

motionless and elbow pointing

toward the ﬂoor at all times.

s3LOWLY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:

s+EEPELBOWSATSIDES

s+EEPWRISTSSTRAIGHT

s+EEPTRUNKMUSCLESTIGHTAND

maintain a very slight arch in

lower back.

START

FINISH

s3TANDONPLATFORM

s"ENDDOWNANDGRASPHANDGRIPS

with palms facing

backward.

s3TANDWITHARMSBYSIDES

s,IFTCHESTTIGHTENABSANDMAINTAIN

slight arch in

lower back.

s+EEPINGPALMSFACINGDOWN

slowly curl hand grips forward,

then up, then in toward

shoulders while keeping elbows

at sides and upper

arms completely still.

s3LOWLYLOWERTOSTARTPOSITION

Arm Exercises

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Bowflex Bowflex Xtreme 2 SE User Manual Page 51

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