Bowflex ULTIMATE 2 - Lying Biceps Curl; Seated Wrist Extension

41
Arm Exercises
Preacher Curl — Elbow Flexion (in supination)
START ACTION
START
• Sitattheendofthebench
facing away from the Power
Rod
®
units.
• Restyourelbowsonthe
platform and grasp the
inner handles of the ab/
leg attachment with an
underhand grip.
• Yourkneesshouldbebent
and feet flat on the floor.
• Slowlycurlthehandlesin
an arc toward your head
while keeping your elbows
and upper arms completely
still.
• Slowlylowertothestarting
position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Seat
Accessory:
Preacher Curl Attachment
Pulleys:
Squat Platform
Success Tips
• Keepwristsstraight.
• Keepchestlifted,abstightand
maintain a very slight arch in
your lower back.
Reverse Grip Tricep Pushdown
START ACTION
START
• Standontheplatform
facing the Power Rod
®
units.
• Graspthelatbarwithan
underhand grip at shoulder
width.
• Bringyourarmsstraight
down to your sides.
• Keepingyourupperarms
stationary, elbows in a fixed
position, bend your elbows
moving your hands in an
arcing motion towards your
shoulders.
• Stopyourmotionwhen
your hands are above your
elbows, then slowly reverse
your arcing motion until
your elbows are straight.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Lat Bar
Pulleys:
Chest Bar
Success Tips
• Keepyourupperarmsmotionless
• Keepyourwristsstraight.
• Tightenyourtricepsthroughout
the exercise and control the
motion on the way back.