Bowflex Ultimate 2 - Manual (Page 44)

42
Arm Exercises
Standing Biceps Curl (with Pulleys)
— Elbow Flexion (in supination)
START ACTION
START
• Remove the bench, stand
on the platform facing away
from the Power Rod ® units,
and grasp the handles
from the pulleys with an
underhand grip at shoulder
width.
• Keeping palms upward,
slowly curl the handles
upward toward your
shoulders while keeping
your elbows at your sides
and your upper arms
motionless.
• Slowly lower the handles to
the starting position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Folded
Accessory:
Hand Grips
Pulleys:
Squat Platform
Success Tips
• Keep your elbows from moving
forward and backward.
• Keep your knees slightly bent.
Tricep Kickback
START ACTION
START
• Straddle the bench facing
the Power Rod ® units, bend
forward at your hips until
your torso is parallel to the
bench, slightly arching your
back.
• Support yourself with one
arm on the bench and grasp
a handle with your free
hand, palm facing inward.
• Draw your elbow back so
that the upper arm is by
your side, parallel to the
bench, and your elbow bent
about 90º.
• Completely straighten your
elbow while keeping your
upper arm completely still.
• Slowly return to the starting
position.
• Repeat with the other arm
on the other side of the
machine.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and
your wrist straight throughout
entire motion.
• Tighten the triceps throughout
the exercise and control the
returning motion.