Bowflex Ultimate - Manual (Page 45)


Arm Exercises
Muscles worked: This exercise emphasizes
the back and top parts of your forearms. It also
isometrically challenges your elbow flexors,
located on the front part of your upper arms.
Pulley position: Narrow.
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods ® .
• Bend down and grasp the handles with your
palms facing down.
• Stand with your upper arms by your sides.
• Lift your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
• Bend your elbows 90 degrees hold that elbow
position throughout the entire exercise.
Motion:
• Slowly curl your knuckles upward.
• Keeping your forearms still, slowly return to the
starting position.
Key points:
• Move slowly and never relax the wrist.
• Do not move your forearm or alter the bend in
your elbow. Perform the entire motion at your
wrist.
• Do not rock your body. Keep your chest lifted,
abs tight and maintain a slight arch in your lower
back.
Standing Wrist Extension
FINISH
START
Muscles worked: This exercise develops the front
part of your forearms as well as increasing the grip
strength.
Pulley position: Narrow.
Starting position:
• Sit facing the Power Rods ® with your knees bent
and feet flat on the bench.
• Grasp the handles with your palms facing up and
rest your entire forearms on your thighs, allowing
the wrists to bend above the knees .
• Raise your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
Motion:
• Slowly curl your fists toward the front of your
forearms.
• Slowly return to the starting position without
relaxing the wrists.
Key points:
• Move slowly and keep tension in the front 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 front of
your forearms, or you can perform it with both
arms simultaneously to save time.
Seated Wrist Curl
FINISH
START