Bowflex ST220 manual Lying Triceps Extension, Hammer Curls

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Arm Exercises

Lying Triceps Extension

Muscles worked

Triceps

Bench position

Flat

Success tips

Keep the upper arm motionless.

Keep the wrists straight.

Tighten your triceps throughout the exercise and control the motion all the way down.

Keep the knees bend and the feet planted on the floor directly under your knees.

START

START

Lie back on the bench with your head supported on the bench.

Grab the dumbbells and move your upper arm up to a position that your elbow is facing upward and your hands holding the dumbbells are just over your forehead.

Raise your chest and pinch your shoulder blades together.

Maintain a very slight arch in the lower back.

FINISH

ACTION

Keep the upper arms stationary while moving the hands in an arcing motion upward.

Stop the motion slightly before locking out the elbows. Do not lock out the elbow!

Slowly reverse the arcing motion back to the starting position.

Hammer Curls

Muscles worked

Biceps, brachioradialis and brachialis

Success tips

Keep the upper arms motionless and your wrists straight throughout the entire exercise.

Keep the chest lifted, spine straight and a slight arch in the low back.

START

FINISH

START

Stand with your feet shoulder width apart and knees slightly bent.

Grab the dumbbells with your palms facing inward toward each other.

Stabilize the hips, knees and spine.

ACTION

Curl the dumbbells forward, then upward, then in toward the shoulder, keeping the upper arm completely motionless.

Keep the palms facing in without rotating the lower arm.

Slowly move back to the starting position.

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Contents SelectTech 220 Dumbells Page Important symbols PrefaceDumbbells 12.5 17.5Understanding and testing the locking mechanism function FunctionPurpose Offset weight selection Example of offset weight selection workout12.5 Bowflex SelectTech 220 maintenance Troubleshooting guide Problem SolutionBowflex SelectTech 220 Dumbbell Stand optional SelectTech 6 Week Challenge Page Page Page Wide Squats Calf RaisesStationary Lunges Stiff-leg Dead LiftReverse Lunge Stand with your feet togetherFlat Chest Press Incline Chest PressFlat Chest Fly Incline Chest FlyDecline Chest Press Standing Curls Concentration CurlsIncline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsSingle Arm Row Alternating Rows Wide RowsDead Lifts Ab CrunchStanding Shoulder Press Lateral RaiseSeated Overhead Press Front RaiseRear Delt Row ShrugsSelecttech Menu Plan For Males Warranty Bowflex SelectTech 220 Warranty Registration Card What is Covered Please fold over and tape before mailing