Bowflex Xtreme - Triceps Kickback; Hammer Triceps Kickback

Arm Exercises
47
FINISH
START
M u s cles worked:This exe rcise emph a s i ze s
the biceps mu s cles which are located on the
f ront of your upper arms and are pri m a ri ly
re s p onsible for bending your elbow s .
Position: Standing - right or left side facing
Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform, one side
towards the Power Rods.
• With the hand closest to the
Power Rods, grasp the hand grip.
• Keeping your back straight, bend
at the hips and knees, until your
trunk is parallel to the floor.
Place the uninvolved hand on the
thigh to help stabilize.
Action:
• Curl hand grip away from the
cable, then upward toward the
shoulder while keeping the upper
arm completely motionless and
your elbow pointing directly
toward the floor at all times.
• Sl ow ly re t u r n to the start i n g
p o s i t i on perf o r ming the same arc
of motion .
Key points:
• Keep the elbow pointing toward
the floor at all times.
• Keep wrist straight.
• Bend at the hips, not at the waist.
• Keep your back straight, chest up
and maintain a very slight arch in
your lower back.
CONCENTRATION BICEPS CURL - Elbow Flexion (in supination)
Muscles worked: This exercise emphasizes
the deep arm muscle (brachialis) while
involving the front forearm muscle (bra-
chioradialis) and the biceps as well.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame - with squat
s t ra p s
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Bend down and grasp the hand
grips with your palms facing
backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your
abdominals and maintain a very
slight arch in your lower back.
Action:
• Keeping the palms facing down,
slowly curl the hand grips forward,
then upward, then in towards your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Sl ow ly lower to the starting position .
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and
maintain a very slight arch in your
lower back.
FINISH
START
REVERSE CURL - Elbow Flexion (in pronation)