Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 47)

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Owner’s Manual

45

Resisted Dip – Elbow Extension

Muscles worked:

Triceps

Position:

Standing – facing outward

Accessory:

Hand Grips

Pulleys:

Lat Tower

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep back straight and knees

slightly bent.

• Keep the abdominals tight throughout

the entire motion and maintain good

spinal alignment.

• 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.

• Straighten arms down, focusing on

moving elbows down and inward

toward hips.

• Slowly return to start position

keeping tension in back shoulder

muscles.

Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Keep elbows at sides.

• Keep wrists straight.

• Keep trunk muscles tight and maintain a

very slight arch in lower back.

• Stand on platform.

• Bend down and grasp hand grips

with palms forward.

• Stand with upper arms by sides.

Lift chest, tighten abs and main-

tain a slight arch in lower back.

• Curl hand grips 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 the same arcing

motion.

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