Arm Exercises
Resisted Dip – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Seat and Leg Extension
START
FINISH
Key Points:
•Keep back straight and knees slightly bent.
•Keep the abdominals tight throughout the entire motion and maintain good spinal alignment.
START
•Stand on the platform facing away from machine. Reach back and grab hand grips with thumbs on inside toward body.
•Cable should be between arm and body.
•Upper arms should be at a 90º angle from torso.
ACTION
•Straighten arms down, focusing on moving elbows down and inward toward hips.
•Slowly return to start posi- tion keeping tension in back shoulder muscles.
Biceps Curl – Elbow Flexion (in Supination)
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
|
|
|
Key Points:
•Keep elbows at sides.
•Keep wrists straight.
•Keep trunk muscles tight and main- tain a very slight arch in lower back.
START
•Stand on platform.
•Bend down and grasp hand grips with palms forward.
•Stand with upper arms by sides. Lift chest, tighten abs and maintain a slight arch in lower back.
ACTION
•Curl hand grips forward, then up, and then in toward shoul- ders while keeping elbows
at sides and upper arms completely still.
•Slowly lower to start position by performing the same arcing motion.
Bowflex Xceed™ Owner’s Manual | 41 |
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