Bowflex XTREME.SE Owner's Manual page 43

Arm Exercises
Resisted Dip - Elbow
Extension
Muscles worked:
Triceps muscles.
Position:
Standing - timing outward
Accessory:
Hand (;rips
Pulleys:
i,at Tower
Beforegou Begin:
Remove Seat and Leg Extension
Key Points:
* Keep back straight and knees
slightly bent.
* Keep the abdominals fight
flnoughout the enOre moOon and
maintain good spinal alignment.
START
START
* Stand on the platform timing
away flom machine. Reach
back and grab band grips with
thumbs on inside toward body.
* Cable shoukt be between arm
and body.
* Upper arms should be at a 90 °
angle flom torso.
FINISH
ACTION
* Smfighten arms down, focusing
on moving elbows down and
ira,yard toward hips.
* Slowly return to start posi-
0on keeping tension in back
shoulder muscles.
Biceps Curl
- Elbow Flexion {in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing - facing machine
Accessory:
Hand (;rips
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 a vm T slight arch in lower back.
@
@
START
START
Stand on platfbrIn.
Bend down and grasp hand
grips with pahns fbrward.
Stand with upper arms by
sides. Lif* chest, Ogbten abs
and maintain a slight arch in
lower back.
FINISH
ACTION
* Curl hand grips fbrward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arIns
completely s011.
* Slowly lower to start posi0on
by perfbrming the same arcing
IIlo0on.
gox_lex Xtreme' SE Ox_ner's Manual 41