Concentration Biceps Curl; Reverse Curl - Bowflex XTREME 2 SE Owner's Manual

Concentration Biceps Curl

Muscles worked:
Biceps
Position:
Standing – right or left side facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
at all times.
and maintain a very slight arch in lower
back.
Muscles worked:
Deep arm muscle(brachialis).
Also the front forearm muscle (brachiora-
dialis) and biceps.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame – with squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
maintain a very slight arch in
lower back.
Arm Exercises
START
toward machine.
resistance rods , grasp hand grip.
hips and knees, until trunk is
parallel to floor. Place uninvolved
hand on thigh to help stabilize.

Reverse Curl

– Elbow Flexion (in Pronation)
START
with palms facing
backward.
slight arch in
lower back.
– Elbow Flexion (in Supination)
START
®
START
FINISH
ACTION
then up toward shoulder while
keeping upper arm completely
motionless and elbow pointing
toward the floor at all times.
performing the same arc of
motion.
FINISH
ACTION
slowly curl hand grips forward,
then up, then in toward
shoulders while keeping elbows
at sides and upper
arms completely still.
Bowflex Xtreme 2 SE Owner's Manual
®
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