Bowflex Xtreme - Resisted Dip - Elbow Extension; Biceps Curl - Elbow Flexion (in Supination)

Arm Exercises
48
FINISH
START
Muscles worked: This exercise emphasizes
and develops the biceps muscles which are
located on the front of your upper arms
and are primarily responsible for bending
your elbows.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Squat Bar - with
squat stra p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Bend down and grasp the squat
bar with your palms facing
forward.
• Stand with your upper arms by
your sides (although not pre s s e d
t i g h t ly ) . L i ft your ch e s t , t i g h t e n
your abdominals and maintain a
ve ry slight arch in your lower back .
Action:
• Curl squat bar forward, then
upward, and then in towards your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Slowly lower to the starting
position by performing the same
arcing motion.
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.
BARBELL BICEPS CURL - Elbow Extension
FINISH
START
Muscles worked: This exercise emphasizes
and develops the biceps muscles which are
located on the front of your upper arms
and are primarily responsible for bending
your elbows.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Squat Bar - with squat
s t ra p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Bend down and grasp the squat
bar with your palms facing down.
• Stand with your upper arms by
your sides (although not pre s s e d
t i g h t ly ) . L i ft your ch e s t , t i g h t e n
your abdominals and maintain a
ve ry slight arch in your lower back .
Action:
• Curl your wrists back to bring the
squat bar forward, then upward,
and then in towards your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Slowly lower to the starting
position by performing the same
arcing motion.
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.
REVERSE BARBELL BICEPS CURL - Elbow Extension