Arm Exercises
Concentration Biceps Curl—Flexion (in supination)
Hammer Biceps Curl—Elbow Flexion (in supination)
START ACTION
START
• Reach down and grasp the Hand
Grips using the Hammer hold.
Press your upper arms into your
sides and bend your elbows until
they are at 90˚ angles.
• Straighten your spine, keeping
your upper 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
• Stand on the Platform, one side
facing the Power Rod® unit.
• With the inside hand, grasp the
Hand Grip closest to you.
• Keeping your back straight, bend
at your hips and knees until your
trunk is parallel to the floor.
• Place your uninvolved hand on
your thigh to stabilize.
• Slowly curl your the Hand Grip
away from the Cable and then
upward toward your shoulder.
Keep your upper arm completely
motionless and elbow pointing
directly at the floor at all times.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing right or le
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper body motionless and
your wrists straight.
• Bend from the hips, never the waist.
• Elbow should point to the floor at
all times.
• Keep chest lifted, trunk muscles tight and
maintain a slight arch in lower back.
• Keep your spine aligned throughout
movement.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—Facing Power Rod® unit
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet 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.
XTREME®2
