XTREME®2 | Arm Exercises |
Seated Biceps Hammer Curl—Elbow Flexion
Muscles worked:
Brachioradialis; Biceps
Position:
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
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|
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Success Tips
•Keep your knees bent and feet on Standing Platform.
•Keep your upper body motionless, elbows at your sides and your wrists straight.
•Keep your trunk muscles tight and maintain a slight arch in lower back.
•Do not rock your upper body while bending your elbow.
START
•Reach down and grasp the Hand Grips in the vertical “Hammer Grip” position.
•Straighten, keeping your upper arms and elbows by your sides, elbows loose. Forearms should be at a 90˚ angle to upper arms.
ACTION
•Curl the Hand Grips forward, then upward and in towards your shoulders.
•Keep your elbows at your sides and your upper arms completely still.
•Slowly reverse the curling motion and bring your arms back to start position.
Reverse
Muscles worked:
Brachialis; Brachioradialis; Biceps
Position:
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
START |
| FINISH |
|
|
|
Success Tips
•Keep your knees slightly bent and feet on Standing Platform.
•Keep your upper body motionless, elbows at your sides and your wrists straight.
•Keep your trunk muscles tight and maintain a slight arch in lower back.
START
•Reach down and grasp the Hand Grips, palms facing backward.
•Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between
ACTION
•Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.
•Keep your elbows at your sides and your upper arms completely still.
•Slowly reverse the curling motion and bring your arms back to the start position.
