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Arm Exercises
Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and maintain
a very slight arch in lower back.
• Stand on platform.
• Bend down and grasp squat
bar with palms facing forward.
• Stand with upper arms by sides
(although not pressed tightly).
Lift chest, tighten abs and
maintain a slight arch in
lower back.
• Curl squat bar forward, then
up, and then in toward shoul
-
ders while keeping elbows
at sides and upper arms
completely still.
• Slowly lower to start position
by performing same arcing
motion.
Reverse Barbell Biceps Curl – Elbow Extension
Muscles worked:
Biceps muscles.
Position:
Standing – facing machine
Accessory:
Squat Bar – with squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and main-
tain a very slight arch in lower back.
• Stand on platform.
• Bend down and grasp squat
bar with palms facing down.
• Stand with upper arms by sides
(although not pressed tightly).
Lift chest, tighten abs and
maintain a very slight arch in
lower back.
• Curl wrists back to bring squat
bar forward, then up, and
then in toward shoulders while
keeping elbows at sides and
upper arms completely still.
• Slowly lower to start position
by performing same arcing
motion.
Bowflex Xceed
™
Owner’s Manual
43
Costco_BFX_Xceed_OM_FINAL_print.indd 45 8/16/2006 3:41:14 PM