Bowflex ElitePlus manual

Arm Exercises

Seated Biceps Curl — Flexion (in supination)

Muscles worked:

Biceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Keep your upper body motionless and your wrists straight.

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

•Keep your spine aligned throughout movement

START

START

•Sit on the bench, facing the Power Rods®. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward.

•With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.

FINISH

ACTION

•Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still.

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

Lying Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

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

•Keep your chest lifted, spine straight, and a slight arch in your lower back.

START

START

•Sit on the bench, facing the Power Rods®. Keep your knees bent and feet flat on the floor.

•Grasp the Hand Grips, keeping your arms straight and palms up.

•Lie back completely with your head supported by the bench.

FINISH

ACTION

•Curl the Hand Grip forward and up,towardyourshoulder,making sure to keep your upper arm completely motionless and your elbows at your sides.

•Slowly bring your arm back to the Start position, maintaining the same arc of motion.

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Bowflex ElitePlus manual Seated Biceps Curl Flexion in supination Muscles worked

Contents

Bowflex Elite Home Gym Before You Assemble Get to Know Your Machine Hardware List Basic Assembly PrinciplesParts List Accessory List Tools You Will Need Hardware Guide Attach the Base Legs to the Base Platform Assembly GuideCompletely tighten hardware installed during Step Attach the Lower Lat Tower to the Base Platform Attach the Squat Platform to the Main Assembly Attach the Chest Bar with Pulleys to the Main Assembly Completely tighten hardware installed during StepAttach the Seat Bracket to the Seat Pad Attach the Seat Rail to the Seat Assembly Attach the Rear Leg to the Rear Leg Cross TubeItem #10 Rear Leg Do not unwrap cables Do not over-tighten hardware from Step Leg Assembly can move freelyAttach the Rear Leg to the Seat Rail Seat Rail Pull Pin Do not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly 10a Attach the Leg Extension Pivot Tube Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Leg Extension Seat to the Main Assembly Attach the Lat Cross Bar to the Upper Lat TowerItem #22 Lat Cross Bar Do not unwrap cables Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Take care not to overtighten hardware from Step Completely tighten hardware installed during Steps 19Attach the Faceplate Back Panels Tighten Lower Bolt on the Seat Bracket Route the Rod Cables Attach the Bench to the Seat Assembly Locate the following items Route the Lat CablesRoute the Leg Cables Route the Squat CablesPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Leg Extension Removing the BenchFlat Bench Incline Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program Introduction Personal Guarantee From Dr. Ellington Darden Men Measure Chest, abdomen, and thigh Body WeightMeasurements Circumference of Body Parts Thigh Skinfold MeasurementsAbdomen Suprailium Starting body-fat percentage Using Calipers When Measuring SkinfoldsOptional Picture Taking Women Men Determining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 WorkoutsGuidelines Week 1&2 Guidelines Week 3&4 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a Minimum Superhydrate Your System Week 5 Eating PlanWeek 1 Week 3 Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric Measurements Shopping List Is it possible to drink too much water? Is bottled water better than tap water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Train on Bowflex at least twice a week Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently BenchPress Exercise Log Define Your Goals Variables are as follows Design Your Own Program Breathing Working OutWarming Up Cooling Down Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder Exercises Front Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles worked Scapular Depression Scapular Protraction elbows stabilized Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal Rotation Scapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat Pulldowns Straddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow Extension French Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Cross Triceps Extension Seated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles worked Standing Wrist Curl Seated Wrist Extension Reverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist Flexion Rope Pushdown Elbow Extension Muscles worked Standing Wrist Extension Reverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Lying Leg Extension Leg Extension Ankle Inversion Ankle Eversion Standing Hip Extension knee stabilized Standing Hip Extension knee ﬂexed Seated Hip Adduction Standing Hip Abduction Standing Leg Kickback Hip and Knee Extension Muscles worked Seated Hip Abduction Muscle Chart What Does This Warranty Cover? Warranty Information Bowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing