Arm Exercises
Barbell Biceps Curl—Elbow Extension
Reverse Barbell Biceps Curl—Elbow Extension
START ACTION
START
• Grasp the Squat Bar, palms
facing downward.
• Stand with your upper arms by
your sides (not pressed tightly)
and keep your elbows bent so
that your forearms are at a 90˚
angle to your upper arms.
• Slowly curl the back of your
wrists in an arcing motion
toward your shoulders, keeping
your elbows at your sides and
your upper arms still.
• Slowly lower the Squat Bar back
to the start position.
FINISH
START ACTION
START
• Grasp the Squat Bar, palms
facing forward.
• Stand with your upper arms by
your sides (not pressed tightly)
and keep your elbows bent so
that your forearms are at a 90˚
angle to your upper arms.
• Slowly curl the Squat Bar
forward and then upward toward
your shoulders, keeping your
elbows at your sides and your
upper arms still.
• Slowly lower the Squat Bar back
to the start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—Facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
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.
Muscles worked:
Biceps
Position:
Standing—Facing outward
Accessory:
Squat Bar
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
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
