Bowflex Ultimate 2 - Manual (Page 47)

45
Arm Exercises
Seated Wrist Curl
— Wrist Flexion
START ACTION
START
• Sit facing the Power Rod ®
units with your knees bent,
feet together and flat on the
bench. Sit far back enough
on the bench to maintain
physical and cable tension
throughout exercise.
• Grasp the Hand Grips, palm
facing up, and rest your
mid-forearms on your lower
thighs, allowing the wrists
to bend downward.
• Slowly curl your fists
towards the front of your
forearms.
• Return to the Start position
slowly, without relaxing
the muscle tension in your
wrists.
FINISH
Muscles worked:
Flexor Digitorum;
Flexor Carpi Radialis
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in
the front of the forearms at all
times.
• Keep your chest lifted, trunk
muscles tightened, and a slight
arch in your lower back.
• You can perform this exercise one
arm at a time to make it easier to
focus and isolate the front of your
forearms, or you can perform it
with both arms simultaneously to
save time.
Standing Wrist Extension
START ACTION
START
• Straddle the Seat Rail,
facing the Power Rod ®
units.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides.
• Bend your elbows 90°, and
hold that position for the
duration of this exercise.
• Slowly curl the back of your
fists backward towards your
forearms.
• Stop when wrists are 90°
from forearms or when you
experience discomfort.
• Keeping your forearms still,
slowly return to the Start
position.
FINISH
Muscles worked:
Flexor Digitorum; Flexor Carpi
Ulnaris; Brachialis
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly and keep tension in
the wrists at all times.
• Keep your chest lifted, trunk
muscles tightened, and a very
slight arch in your lower back.
• Do not increase or decrease the
bend in your elbow—perform the
entire motion at your wrist.
• Do not rock your body during this
exercise.