Seated Biceps Curl; Seated Biceps Hammer Curl - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Biceps
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight arch in
lower back.
Muscles worked:
Biceps muscles and brachioradialis.
Position:
Seated – facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight
arch in lower back.

Seated Biceps Curl

• Grasp hand grips, arms at sides
• Maintain correct spinal

Seated Biceps Hammer Curl

• Grasp hand grips in vertical
• Maintain correct spinal
– Elbow Flexion (in Supination)
START
START
with forearms near thighs.
alignment.
– Elbow Flexion
START
START
hammer grip position, arms at
sides, forearms near thighs.
alignment.
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Owner's Manual
FINISH
ACTION
• Curl forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.
FINISH
ACTION
• Curl forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.