Bowflex Ultimate - Manual (Page 46)

6
Arm Exercises
Muscles worked: This exercise emphasizes the
front part of your forearms as well as increases
the strength of your grip. 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 forward.
• Stand with your upper arms and elbows by your
sides.
• Lift your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
• Bend your arms 90 degrees, palms up, and hold
that position throughout the entire exercise.
Motion:
• Slowly curl your fists upward.
• Keeping your forearms still, slowly let your fists
return to the starting position.
Key points:
• Move slowly and keep tension in the front of the
forearm at all times.
• 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 Curl
Muscles worked: This exercise emphasizes the
deep arm muscle (brachialis) while involving the
front forearm muscle (brachioradialis) and the
biceps as well.
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/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Keeping the palms facing down, slowly curl the
handles forward, then upward, then in toward
your shoulders while keeping your elbows at
your sides and your upper arms completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a
very slight arch in your lower back.
Reverse Curl Elbow Flexion (in pronation)
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