Resisted Dip; Biceps Curl - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Triceps
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
Position:
Standing – facing machine
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 maintain a
very slight arch in lower back.

Resisted Dip

START
START
• Stand on the platform facing away
from machine. Reach back and
grab hand grips with thumbs on
inside toward body.
• Cable should be between arm and
body.
• Upper arms should be at a 90º
angle from torso.

Biceps Curl

– Elbow Flexion (in Supination)
START START
• Stand on platform.
• Bend down and grasp hand grips
with palms forward.
• Stand with upper arms by sides.
Lift chest, tighten abs and main-
tain a slight arch in lower back.
Owner's Manual
– Elbow Extension
START
START
45
FINISH FINISH
ACTION
• Straighten arms down, focusing on
moving elbows down and inward
toward hips.
• Slowly return to start position
keeping tension in back shoulder
muscles.
FINISH
FINISH
ACTION
• Curl hand grips 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 the same arcing
motion.