Nautilus Bowflex Xtreme SE Owner's Manual

Contents

Nautilus Bowflex Xtreme SE Owner's Manual Manual pdf 46 page image

START ACTIONSTART FINISHSTART ACTIONSTART FINISH44 Bowflex Xtreme ® SE Owner’s ManualSeated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Biceps muscles.Position:Seated – facing outwardAccessory:Hand GripsPulleys:Squat Pulley FrameBefore You Begin:Remove Leg ExtensionKey Points:• Do not rock upper body whilebending elbow.• Keep wrists straight.• Keep chest lifted, trunk musclestight and maintain a very slightarch in lower back.START FINISH• Grasp hand grips, arms at sideswith forearms near thighs.• Maintain correct spinalalignment.• Curl forearms toward upperarms, keeping upper armscompletely still.• Slowly return to start positionwithout relaxing biceps.Seated Biceps Hammer Curl – Elbow FlexionMuscles worked:Biceps muscles and brachioradialis.Position:Seated – facing outwardAccessory:Hand Grips in “Hammer Grip”Pulleys:Squat Pulley FrameBefore You Begin:Remove Leg ExtensionKey Points:• Do not rock upper body whilebending elbow.• Keep wrists straight.• Keep chest lifted, trunk musclestight and maintain a very slightarch in lower back.START FINISH• Grasp hand grips in verticalhammer grip position, arms atsides, forearms near thighs.• Maintain correct spinalalignment.• Curl forearms toward upperarms, keeping upper armscompletely still.• Slowly return to start positionwithout relaxing biceps.Arm Exercises