Arm Exercises
Seated Biceps Hammer Curl—Elbow Flexion
Reverse Curl—Elbow Flexion (in pronation)
START ACTION
START
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your
sides, elbows loose. Bend your
elbows until your forearms are
between 45-90˚ angles with
your upper arms.
• Keeping your palms facing down,
use your forearms to slowly bend
your elbows, curling the Hand
Grips forward, then upward and
in towards your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling motion
and bring your arms back to the
start position.
FINISH
START ACTION
START
• Reach down and grasp the Hand
Grips in the vertical “Hammer
Grip” position.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose. Forearms should
be at a 90˚ angle to upper arms.
• Curl the Hand Grips forward,
then upward and in towards
your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling motion
and bring your arms back to start
position.
FINISH
Muscles worked:
Brachioradialis; Biceps
Position:
Seated—facing outward
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
Standing Platform.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Do not rock your upper body while
bending your elbow.
Muscles worked:
Brachialis; Brachioradialis; Biceps
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
XTREME®2
