Bowflex Motivator Strength Training System - Manual (Page 37)

STANDING WRIST EXTENSION
Muscles worked:
This exercise emphasizes the back and top parts of your forearms. It also
isometrically challenges your deep biceps muscles (brachialis), 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 backwards.
•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.
Action:
•Slowly curl the backs of your fists towards the forearms.
•Keeping your forearms still, slowly return to the starting position.
Key points:
•Move slowly and never relax the wrist.
•Do not increase or decrease 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.
Arm Exercises
FINISH
START
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