Bowflex 2 manual Position, Pulley position Low pulley Starting position

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Arm Exercises

LYING BICEPS CURL — Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.

Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).

Position:

•Sit on the bench facing the Power Rods, knees bent and feet flat on the platform.

•Grasp the handles, with your arms straight and your palms facing upward. Lie back completely so that your head is supported by the bench.

•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.

Motion:

•Curl handles forward, then upward and then in toward the shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position by performing the same arcing motion.

Key points:

•Keep elbows from moving forward and backward.

•Keep wrists straight.

•Keep your trunk muscles tight and maintain a very slight arch in your lower back.

START

FINISH

REVERSE GRIP BARBELL CURLS — Elbow Flexion (in pronation)

Muscles worked: This exercise emphasizes the	Key points:
deep arm muscle (brachialis) while involving	• Keep elbows from moving forward and
the front forearm muscle (brachioradialis) and	backward.
the biceps as well.	• Keep knees slightly bent.
Pulley position: Low pulley.

Starting position:

•Remove the bench and stand on the platform facing away from the Power Rods.

•Grasp the bar with an overhand grip.

•The bar harness may have to be adjusted to insure that there is enough movement in the cable to complete the range of motion.

•Stand with your arms down by your sides.

•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Motion:

•Keeping the palms facing down, slowly curl the bar forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position.

START

FINISH

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Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Curl Leg ExercisesLEG Extension Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex