Bowflex Xceed - Manual (Page 43)

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Arm Exercises
Resisted Dip – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep back straight and knees
slightly bent.
• Keep the abdominals tight
throughout the entire motion and
maintain good spinal alignment.
• Stand on the platform facing
away from machine. Reach
back and grab hand grips with
thumbs on inside toward body.
• Cable should be between arm
and body.
• Upper arms should be at a 90º
angle from torso.
• Straighten arms down, focusing
on moving elbows down and
inward toward hips.
• Slowly return to start posi-
tion keeping tension in back
shoulder muscles.
Biceps Curl
– Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
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 main-
tain a very slight arch in lower back.
• Stand on platform.
• Bend down and grasp hand
grips with palms forward.
• Stand with upper arms by
sides. Lift chest, tighten abs
and maintain a slight arch in
lower back.
• Curl hand grips forward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arms
completely still.
• Slowly lower to start position
by performing the same arcing
motion.
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Bowflex Xceed ™ Owner’s Manual 41
Costco_BFX_Xceed_OM_FINAL_print.indd 43 8/16/2006 3:41:08 PM