Bowflex Ultimate - Manual (Page 44)


Arm Exercises
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Muscles worked: This exercise emphasizes and
develops the biceps muscles, which are located
on the front of your upper arms and are primarily
responsible for bending your elbows, as well as
the brachialis and brachioradialis.
Pulley position: Narrow.
Seated position:
• Sit facing the Power Rods ® , knees bent with one
foot resting on the bench and one on the floor.
Angle the elevated leg toward the opposite pulley
(right leg toward left pulley).
• Grasp the opposite handle (right hand to left
pulley) and rest the back of your upper arm near
your elbow, on the elevated knee.
• Maintain erect spinal alignment.
Motion:
• Curl the forearm toward the upper arm, keeping
your upper arm and shoulder blade completely
still.
• Slowly return to the starting position without
relaxing the biceps.
Key points:
• Do not rock the upper body while bending your
elbow.
• Keep wrist straight.
• Keep your chest lifted, trunk muscles tight and
maintain a very slight arch in your lower back.
Seated Biceps Curl
Elbow Flexion (in supination)
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Muscles worked: This exercise develops the back
and top parts of your forearms and is critical in
helping to prevent injuries like tennis elbow.
Pulley position: Narrow only.
Starting position:
• Sit facing the Power Rods ® with your knees bent
and feet flat on the bench.
• Grasp the handles with your palms facing down
and rest your mid-forearms on your upper legs
with the elbows flared out to the sides wider than
the shoulders.
• Be sure to sit far enough back on the bench to
maintain tension throughout the exercise.
• Raise your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
Motion:
• Slowly curl the back of your fists toward the
forearms.
• Slowly return to the starting position.
Key points:
• Move slowly and keep tension in the back of the
forearms at all times.
• You can perform this exercise one arm at a time
to make it easier to focus and isolate the back of
your forearms, or you can perform it with both
arms simultaneously to save time.
Seated Wrist Extension