Standing Biceps Curl With Pulleys; Tricep Kickback - Bowflex Ultimate 2 Owner's Manual And Fitness Manual

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Standing Biceps Curl (with Pulleys)
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Squat Platform
Success Tips
• Keep your elbows from moving
forward and backward.
• Keep your knees slightly bent.
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and
your wrist straight throughout
entire motion.
• Tighten the triceps throughout
the exercise and control the
returning motion.
Arm Exercises
— Elbow Flexion (in supination)
START
START
• Remove the bench, stand
on the platform facing away
from the Power Rod
and grasp the handles
from the pulleys with an
underhand grip at shoulder
width.

Tricep Kickback

START
START
• Straddle the bench facing
the Power Rod
®
forward at your hips until
your torso is parallel to the
bench, slightly arching your
back.
• Support yourself with one
arm on the bench and grasp
a handle with your free
hand, palm facing inward.
• Draw your elbow back so
that the upper arm is by
your side, parallel to the
bench, and your elbow bent
about 90º.
FINISH
• Keeping palms upward,
slowly curl the handles
units, upward toward your
®
shoulders while keeping
your elbows at your sides
and your upper arms
motionless.
• Slowly lower the handles to
the starting position.
FINISH
• Completely straighten your
units, bend elbow while keeping your
upper arm completely still.
• Slowly return to the starting
position.
• Repeat with the other arm
on the other side of the
machine.
ACTION
ACTION