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Arm Exercises
Barber
Biceps
Cur| - Elbow Extension
iVluscles
worked:
Biceps muscles.
Position:
Standing - timing machine
Accessory:
Squat Bar - with squat straps
Pulleys:
Squat Pulley Frame
BeforeYou
Begin:
Remove Seat and i,eg Extension
Key Points:
* Keel/) elbows at sides.
* Keep wrists straight.
* Keep mink muscles fight and maintain
ave, y slight arch in lower back.
@
@
START
START
Stand on platfbrm.
Bend down and grasp squat
bar with pahns facing fbrward.
Stand with upper arms by sides
(although
not pressed fight/y).
Lift chest, tighten abs and
maintain a slight arch in
lower back.
FINISH
ACTION
* Curl squat bar fbrward, then
up, and then in toward shoul-
ders while keeping elbows
at sides and upper arIns
completely still.
* Slowly lower to start position
by perfbrming
same arcing
I-rio[ion.
Reverse
Barbei|
Biceps
Cur|-
Elbow Extension
iVluscles
worked:
Biceps muscles.
Position:
Standing - fhcing machine
Accessory:
Squat Bar - with squat straps
Pulleys:
Squat Pulley Frame
BeforeYou
Begin:
Remove Seat and Leg Extension
Key Points:
* Keel/) elbows at sides.
* Keep wrists smdght.
* Keep trunk muscles fight and main-
rain a vmT slight arch in lower back.
@
@
START
START
Stand on platfbrm.
Bend down and grasp squat
bar with pahns facing down.
Stand with upper arms by sides
(although
not pressed fight/y).
Lift chest, tighten abs and
maintain a vmy slight arch in
lower back.
FINISH
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
I-rio[ion.
go_lex Xtreme' SE O_ner's Manual
43
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