Bowflex Motivator Strength Training System - Manual (Page 35)

SEATED WRIST EXTENSION
Muscles works:
This exercise develops the back and top parts of your forearms and is critical in
helping to prevent injuries like tennis elbow.
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.
•Be sure to sit far enough backwards 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.
Action:
•Slowly curl the back of your fists towards 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.
STANDING WRIST CURL
Muscles worked:
This exercise emphasizes the front part of your forearms as well as increasing
the strength of your grip. It also isometrically challenges your biceps muscles, located on the front part
of your upper arms.
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.
Action:
•Slowly curl your fists towards the front of your forearms.
•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 increase or decrease the bend in your arms, 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.
Arm Exercises
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