Arm exercises, Barbell biceps curl, Reverse barbell biceps curl – Bowflex Xtreme User Manual

Page 54

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Arm Exercises

Barbell Biceps Curl

– Elbow Extension

Muscles worked:

Biceps muscles.

Position:

Standing – facing Power Rod

®

unit

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 shoul-

ders 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 Power Rod

®

unit

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 main-

tain 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.

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