Bowflex Xtreme 2 SE manual Concentration Biceps Curl-Flexion in supination

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XTREME®2

Arm Exercises

Concentration Biceps Curl—Flexion (in supination)

Muscles worked:

Biceps

Position:

Standing—facing right or left

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

START		FINISH

Success Tips

•Keep your knees bent and feet on Standing Platform.

•Keep your upper body motionless and your wrists straight.

•Bend from the hips, never the waist.

•Elbow should point to the floor at all times.

•Keep chest lifted, trunk muscles tight and maintain a slight arch in lower back.

•Keep your spine aligned throughout movement.

START

•Stand on the Platform, one side facing the Power Rod® unit.

•With the inside hand, grasp the Hand Grip closest to you.

•Keeping your back straight, bend at your hips and knees until your trunk is parallel to the floor.

•Place your uninvolved hand on your thigh to stabilize.

ACTION

•Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder. Keep your upper arm completely motionless and elbow pointing directly at the floor at all times.

•Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the start position.

Hammer Biceps Curl—Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Standing—Facing Power Rod® unit

Accessory:

Hand Grips in “Hammer” Hold (see Page 4)

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

START		FINISH

Success Tips

•Keep your knees bent and feet on the Standing Platform

•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.

•Keep your upper arms and shoulders motionless and your wrists straight.

START

•Reach down and grasp the Hand Grips using the Hammer hold. Press your upper arms into your sides and bend your elbows until they are at 90˚ angles.

•Straighten your spine, keeping your upper arms by your sides, elbows loose.

ACTION

•Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.

•Slowly reverse the arcing motion bringing your hands back to the start position.

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007