Arm Exercises
Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
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 maintain a very slight arch in lower back.
START
•Stand on platform.
•Bend down and grasp squat bar with palms facing forward.
•Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back.
ACTION
•Curl squat bar 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 same arcing motion.
Reverse Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
START | FINISH |
Remove Seat and Leg Extension
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 squat bar with palms facing down.
•Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a very slight arch in lower back.
ACTION
•Curl wrists back to bring squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still.
•Slowly lower to start position by performing same arcing motion.
Bowflex Xceed™ Owner’s Manual | 43 |
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8/16/2006 3:41:14 PM
