Arm Exercises
Seated Biceps Curl—Elbow Extension (in supination)
Standing Biceps Curl—Elbow Flexion (in supination)
START ACTION
START
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
start position.
FINISH
START ACTION
START
• Grasp one or both Hand Grips,
keeping your arms at your sides,
forearms near your thighs.
• Keep your spine aligned
throughout motion.
• Curl your forearms toward the
upper arms, keeping upper arms
completely still.
• Keeping the motion fluid, slowly
return to the start position
without relaxing your biceps.
FINISH
Muscles worked:
Biceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep knees bent, feet flat on the Standing
Platform
• Keep your chest lifted, shoulders pinched
together, and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Lay your head back against the Seat Back
Pad.
Muscles worked:
Biceps
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
XTREME®2
