Barbell Biceps Curl; Reverse Barbell Biceps Curl - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Biceps
Position:
Standing – facing machine
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.
Muscles worked:
Biceps
Position:
Standing – facing machine
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.
50
Bowflex Xtreme 2 SE Owner's Manual
®
Arm Exercises

Barbell Biceps Curl

Reverse Barbell Biceps Curl

– Elbow Extension
START
START
• 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.
– Elbow Extension
START
START
• 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.
FINISH
ACTION
• Curl 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.
FINISH
ACTION
• 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.