Concentration - Bowflex XTREME.SE Owner's Manual

Arm Exercises
Concentration Biceps Curl
- Elbow Fie×ion {in Supination)
iVluscles worked:
Biceps muscles.
Position:
Standing - right or lef_ side timing
machine
Accessovy:
Hand Grips
Pulleys:
Squat Pulley Frame
START
FINISH
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 plaffbrm, 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.
Reverse Cur| - Elbow Flexion {in Pronation)
Muscles worked:
Deep arm muscle (brachialis).
Also the f)ont fbrearm muscle
(brachioradialis) and biceps.
Position:
Standing - timing machine
Accessovy:
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 straight.
* Keep trunk 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.
* Lif_ chest, tighten abs and
maintain slight arch in
lower back.
ACTION
* Keeping palms timing down,
slowly curl hand grips %rward,
then up, then in toward
shoulders while keeping
elbows at sides and upper
arms complemly soil.
* Slowly lower to start position.
42 gox_lex Xtreme' SE Ox_ner's Manual