Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 51)

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Owner’s Manual

Seated Biceps Curl – Elbow Flexion (in Supination)

Muscles worked:

Biceps

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not rock upper body while bending

elbow.

• Keep wrists straight.

• Keep chest lifted, trunk muscles tight

and maintain a very slight arch in

lower back.

START

FINISH

• Grasp hand grips, arms at sides

with forearms near thighs.

• Maintain correct spinal

alignment.

• Curl forearms toward upper arms,

keeping upper arms completely

still.

• Slowly return to start position

without relaxing biceps.

Seated Biceps Hammer Curl – Elbow Flexion

Muscles worked:

Biceps muscles and brachioradialis.

Position:

Seated – facing outward

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Squat Pulley Frame

Before You Begin:

Remove Leg Extension

Key Points:

• Do not rock upper body while bending

elbow.

• Keep wrists straight.

• Keep chest lifted, trunk muscles tight

and maintain a very slight

arch in lower back.

START

FINISH

• Grasp hand grips in vertical

hammer grip position, arms at

sides, forearms near thighs.

• Maintain correct spinal

alignment.

• Curl forearms toward upper arms,

keeping upper arms completely

still.

• Slowly return to start position

without relaxing biceps.

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Bowflex Bowflex Xtreme 2 SE Spezifikationen Seite 51

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