XTREME®2 | Arm Exercises |
Seated Biceps Curl—Elbow Extension (in supination)
Muscles worked:
Biceps
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Keep knees bent, feet flat on the Standing Platform
•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.
•Keep your upper arms and shoulders motionless and your wrists straight.
•Lay your head back against the Seat Back Pad.
START
•Grasp one or both Hand Grips, keeping your arms at your sides, forearms near your thighs.
•Keep your spine aligned throughout motion.
ACTION
•Curl your forearms toward the upper arms, keeping upper arms completely still.
•Keeping the motion fluid, slowly return to the start position without relaxing your biceps.
Standing Biceps
Muscles worked:
Biceps
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
|
|
|
Success Tips
•Keep your knees bent and feet on Standing Platform.
•Keep your chest lifted, abs tight and a very slight arch in your lower back.
•Keep your elbows at your sides and your wrists straight.
START
•Reach down and grasp the Hand Grips, palms facing forward.
•Straighten, keeping your arms by your sides, elbows loose.
ACTION
•Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.
•Slowly reverse the arcing motion bringing your hands back to the start position.
