Resisted Dip; Biceps Curl - Bowflex Xtreme Assembly And Owner's Manual

50
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.
Muscles worked:
Biceps muscles.
Position:
Standing – facing Power Rod
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.
Arm Exercises

Resisted Dip

• Stand on the platform facing
• Cable should be between arm
• Upper arms should be at a 90º

Biceps Curl

– Elbow Flexion (in Supination)
unit
®
• Stand on platform.
• Bend down and grasp hand
• Stand with upper arms by
– Elbow Extension
START
START
away from Power Rod unit.
®
Reach back and grab hand
grips with thumbs on inside
toward body.
and body.
angle from torso.
START
START
grips with palms forward.
sides. Lift chest, tighten abs
and maintain a slight arch in
lower back.
FINISH
ACTION
• Straighten arms down, focusing
on moving elbows down and
inward toward hips.
• Slowly return to start posi-
tion keeping tension in back
shoulder muscles.
FINISH
ACTION
• 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.