Arm exercises, Seated wrist extension standing wrist curl – Bowflex Elite™ Plus home gym User Manual

Page 78

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Arm Exercises

Seated Wrist Extension

Standing Wrist Curl

START

ACTION

START

• Straddle the Seat Rail, facing the

Power Rod® unit.

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your upper

arms and elbows by your sides,

elbows loose.

• Bend your elbows 90°, palms

up, and maintain that position

throughout the entire exercise.

• With your upper arms stationary

and your elbows at your sides,

slowly curl your fists toward the

front of your forearms.

• Keeping your forearms still,

slowly let your fists return to the

Start position.

FINISH

START

ACTION

START

• Sit facing the Power Rod®

unit 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 down, and rest your mid-

forearms on your lower thighs,

keeping your elbows flared

slightly to the side.

• Slowly curl the back of your

fists backward towards your

forearms.

• Stop when wrists are 90°

from forearms or when you

experience discomfort.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time.

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower

back.

• Move slowly, keeping tension in the

front of your forearms at all times.

• Do not increase or decrease the bend in

your elbow during this exercise—keep

all motion in the wrist.

• Do not rock your body back and forth

during wrist motion.

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