XTREME®2 | Arm Exercises |
Concentration Biceps Curl—Flexion (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 your knees bent and feet on Standing Platform.
•Keep your upper body motionless and your wrists straight.
•Bend from the hips, never the waist.
•Elbow should point to the floor at all times.
•Keep chest lifted, trunk muscles tight and maintain a slight arch in lower back.
•Keep your spine aligned throughout movement.
START
•Stand on the Platform, one side facing the Power Rod® unit.
•With the inside hand, grasp the Hand Grip closest to you.
•Keeping your back straight, bend at your hips and knees until your trunk is parallel to the floor.
•Place your uninvolved hand on your thigh to stabilize.
ACTION
•Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder. Keep your upper arm completely motionless and elbow pointing directly at the floor at all times.
•Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the start position.
Hammer Biceps
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
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|
|
Success Tips
•Keep your knees bent and feet 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.
START
•Reach down and grasp the Hand Grips using the Hammer hold. Press your upper arms into your sides and bend your elbows until they are at 90˚ angles.
•Straighten your spine, keeping your upper 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.
