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START ACTION
START
FINISH
START ACTION
START
FINISH
Wrist Curl – with Wrist Flexion
Muscles worked:
Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Move slowly and keep tension in
front of forearm at all times.
• Do not increase or decrease bend
in arms, perform the entire motion
at wrist.
• Do not rock body. Keep chest lifted,
abs tight and maintain a slight arch
in lower back.
• Stand on platform.
• Bend down and grasp hand
grips, palms facing forward,
fingertips down.
• Stand with upper arms and
elbows by sides.
• Lift chest, tighten trunk
muscles and maintain a slight
arch in lower back.
• Bend arms 90º, palms up. Hold
position throughout entire
exercise.
• Slowly curl fists towards front
of forearms.
• Keeping forearms still, slowly
let fists return to start position.
START
FINISH
START
FINISH
Arm Exercises
Wrist Extension
Muscles worked:
Back and top parts of forearms.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Move slowly and keep tension in back
of forearms at all times.
• Perform this exercise one arm
at a time to make it easier to focus
and isolate the back of forearms,
or perform it with both arms
simultaneously to save time.
• Stand on platform, knees
slightly bent.
• Grasp hand grips, palms
facing down. Rest mid-
forearms against sides with
elbows flared out.
• Raise chest, tighten trunk
muscles and maintain a slight
arch in lower back.
• Slowly curl back of fists toward
forearms.
• Slowly return to start position.
Bowflex Xceed
™
Owner’s Manual
45
Costco_BFX_Xceed_OM_FINAL_print.indd 47 8/16/2006 3:41:19 PM