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

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Arm Exercises
RESISTED DIP - Elbow Extension
Muscles worked: This exercise emphasizes
the triceps muscles located on the backs of
the upper arms.
Position: Standing - facing outw a rd
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform facing away
f rom the Power Rods®. R e a ch back
and grab hand grips with thumbs
on inside tow a rd your body.
• Cable should be between your arm
and your body.
• Upper arms should be at a 90º
angle from torso.
BICEPS CURL - Elbow Flexion (in supination)
M u s cles worked: This exe rc i s e
e m ph a s i zes and develops the biceps
w h i ch are located on the front of yo u r
upper arms and are pri m a ri ly re s p on s i b l e
for bending your elbow s .
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Bend down and grasp the hand
grips with palms facing forward.
• Stand with your upper arms by
your sides (although not
"smashed" against them). Lift
your chest, tighten your
abdominals and maintain a ver y
slight arch in your lower back.
Action:
• St raighten your arms dow nw a rd ,
focusing on moving your elbow s
d own and inw a rd tow a rd your hips.
• Slowly return to starting position
keeping tension in the back
shoulder muscles.
Key points:
• Keep back straight and knees
slightly bent.
• Keep the abdominals tight
throughout the entire motion and
maintain good spinal alignment.
Action:
• Curl hand grips forward, then
upward, and then in towards your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Slowly lower to the starting
position by performing the same
arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.