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Arm Exercises
iVluscles
worked:
Triceps muscles.
Position:
Standing - timing outward
Accessory:
Hand (;rips
Pulleys:
i,at Tower
Beforegou
Begin:
Remove Seat and Leg Extension
Key Points:
= Keel:) back straight and knees
slightly bent.
* Keep the abdominals
fight
throughout
the
enOre
moOon
and
maintain
good spinal alignment.
START
START
= Stand on the phtfbrm
facing
away flom machine. Reach
back and grab hand grips with
thumbs on inside toward body.
* Cable shoukt be between arm
and bod>
* Upper arms shouM be at a 90 °
angle flom torso.
ACTION
= Straighten
arms down, focusing
on moving elbows down and
inward toward hips.
* Slowly return to start posi-
Oon keeping mnsion in back
shoulder
nmscles.
Muscles
worked:
Biceps muscles.
Position:
Standing - facing machine
Accessory:
Hand (;rips
Pulleys:
Squat Pulley Frame
Beforegou
Begin:
Remove Seat and Leg Extension
Key Points:
* Keep elbows at sides.
* Keep wrists straight.
* Keep trunk muscles fight and main-
rain ave, T slight arch in lower back.
START
* Stand on platfbrIn.
* Bend down and grasp hand
grips with palms forward.
* Stand with upper arms by
sides. Lift chest, Ogbten abs
and maintain a slight arch in
lower back.
ACTION
* Curl hand grips fbrward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arms
completely s011.
* Slowly lower to start posi0on
by perfbrming
tile same arcing
Ill O00
II.
gox_flex Xcee(t'" ()x_qler's Manual
41
Costco BFX
Xceed OM FINAL91int.indd
43
8,'16,'2006
3:41:08 PM
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