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Arm Exercises
iVluscles
worked:
Biceps muscles.
Position:
Standing - right or left side timing
machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou
Begin:
Remove Seat and i,eg Extension
Key Points:
* Keep elbow pointing
toward floor
at all times.
* Keep wrist smfight.
* Bend at hips, not at the waist.
* Keep back straight, chest up
and maintain
ave, y slight arch in
lower back.
@
@
START
Stand on platfbrm, one side
toward machine.
With band
closest to Power
Rod _ resistance
rods, grasp
hand
grip.
Keeping
back straight,
bend
at hips and knees,
tmfil trunk
is parallel
to floor. Place unin-
volved hand
on thigh
to help
stabilize.
ACTION
Curl hand grip away flom
cable, then up toward shotflder
while keeping
upper arm
completely motionless
and
elbow pointing toward the
floor at aU times.
Slowly return to start position
perffnming
the same arc of
Itlotion.
Muscles
worked:
Deep arm muscle (brachialis).
Also the f)ont fbrearm
muscle
(brachioradialis)
and biceps.
Position:
Standing - timing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame - with squat straps
START
FINISH
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Keep elbows at sides.
* Keep wrists smdght.
* Keep mink muscles fight and
maintain a vmT slight arch in
lower back.
START
* Stand on platform.
* Bend down and grasp hand
grips with pahns timing
backward.
* Stand with arms by sides.
* Lift chest, tighten abs and
maintain
slight arch in
lower back.
ACTION
* Keeping palms fhcing down,
slowly curl band grips fbrward,
then up, then in toward
shoulders
while keeping
elbows at sides and upper
arms complemly still.
* Slowly lower to start position.
42
go'_,_lex
Xceed
r' O'_mer's
Manual
Costco BFX
Xceed OM FINAL
print.indd
44
8,'16/2006
3:41:11 PM
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