Bowflex Ultimate 2 - Manual (Page 43)

41
Arm Exercises
Preacher Curl
— Elbow Flexion (in supination)
START ACTION
START
• Sit at the end of the bench
facing away from the Power
Rod ® units.
• Rest your elbows on the
platform and grasp the
inner handles of the ab/
leg attachment with an
underhand grip.
• Your knees should be bent
and feet flat on the floor.
• Slowly curl the handles in
an arc toward your head
while keeping your elbows
and upper arms completely
still.
• Slowly lower to the starting
position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Seat
Accessory:
Preacher Curl Attachment
Pulleys:
Squat Platform
Success Tips
• Keep wrists straight.
• Keep chest lifted, abs tight and
maintain a very slight arch in
your lower back.
Reverse Grip Tricep Pushdown
START ACTION
START
• Stand on the platform
facing the Power Rod ® units.
• Grasp the lat bar with an
underhand grip at shoulder
width.
• Bring your arms straight
down to your sides.
• Keeping your upper arms
stationary, elbows in a fixed
position, bend your elbows
moving your hands in an
arcing motion towards your
shoulders.
• Stop your motion when
your hands are above your
elbows, then slowly reverse
your arcing motion until
your elbows are straight.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Lat Bar
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless
• Keep your wrists straight.
• Tighten your triceps throughout
the exercise and control the
motion on the way back.