Bowflex Ultimate 2 - Manual (Page 46)

Arm Exercises
Standing Wrist Curl
START ACTION
START
• Straddle the Seat Rail,
facing the Power Rod ®
units.
• 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
Muscles worked:
Biceps; Flexor Digitorum,
Flexor Carpi Radialis
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.
Reverse Curl
— Elbow Flexion (in pronation)
START ACTION
START
• Straddle the Seat Rail,
facing the Power Rod ®
units.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
• Keeping your palms facing
down, use your forearms to
slowly bend your elbows,
curling the Hand Grips
forward, then upward and
in towards your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling
motion and bring your arms
back to Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body
motionless, elbows at your sides
and your wrists straight.
• Keep your trunk muscles tight
and maintain a slight arch in
lower back.
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