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Arm Exercises
iVluscles
worked:
Biceps muscles.
Position:
Standing - fhcing machine
Accessory:
Squat Bar- with squat straps
Pulleys:
Squat Pulley Frame
Beforegou
Begin:
Remove Seat and i,eg Extension
Key
Points:
* Keep elbows at sides.
* Keep wrists straight.
* Keep mink muscles fight and maintain
a vmT slight arch in lower back.
START
START
* Stand on platfbrm.
* Bend down and grasp squat
bar with pahns timing fbrward.
* Stand with upper arms by sides
(although
not pressed ughfly).
Lift chest, ugbten abs and
maintain a slight arch in
lower back.
ACTION
* Curl squat bar fbrward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arms
completely s011.
* Slowly lower to start position
by performing
same arcing
IIIO0
on.
iVluscles
worked:
Biceps muscles.
Position:
Standing - timing machine
Accessory:
Squat Bar- with squat straps
Pulleys:
Squat Pulley Frame
Beforegou
Begin:
Remove Seat and Leg Extension
Key Points:
* Keep elbows at sides.
* Keep wrists straight.
* Keep trunk muscles fight and main-
rain ave, T slight arch in lower back.
START
START
* Stand
on platfbrm.
* Bend down and grasp squat
bar with pahns timing down.
* Stand with upper arms by sides
(although
not pressed fighdy).
Lift chest, ugbten abs and
maintain ave, T slight arch in
lower back.
ACTION
* Curl wrists back to bring squat
bar fbrward, then up, and
then in toward shoulders
while
keeping elbows at sides and
upper arms completely s011.
* Slowly lower to start position
by perfbrming
same arcing
IIIO0
on.
gox_flex
Xceed'"
Ox_qler's
Manual
43
Costco BFX
Xceed OM FINAL_olint.indd
45
8,'16,'2006
3:41:14 PM
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