Bowflex Xtreme Assembly and Owners Manual - Page 56

Wrist Curl, Wrist Extension

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54 Muscles worked: Back and top parts of forearms. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time. Arm Exercises Wrist Extension START FINISH START • Stand on platform, knees slightly bent. • Grasp hand grips, palms facing down. Rest midforearms against sides with elbows flared out. • Raise chest, tighten trunk muscles and maintain a slight arch in lower back. ACTION • Slowly curl back of fists toward forearms. • Slowly return to start position. Wrist Curl - with Wrist Flexion Muscles worked: Front part of forearms. Also increases the strength of grip and isometrically challenges biceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Removed Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in front of forearm at all times. • Do not increase or decrease bend in arms, perform the entire motion at wrist. • Do not rock body. Keep chest lifted, abs tight and maintain a slight arch in lower back. START FINISH START • Stand on platform. • Bend down and grasp hand grips, palms facing forward, fingertips down. • Stand with upper arms and elbows by sides. • Lift chest, tighten trunk muscles and maintain a slight arch in lower back. • Bend arms 90º, palms up. Hold position throughout entire exercise. ACTION • Slowly curl fists towards front of forearms. • Keeping forearms still, slowly let fists return to start position.

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54
START
ACTION
START
ACTION
Wrist Curl
– with Wrist Flexion
Muscles worked:
Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Move slowly and keep tension in
front of forearm at all times.
•
Do not increase or decrease bend
in arms, perform the entire motion
at wrist.
•
Do not rock body. Keep chest lifted,
abs tight and maintain a slight arch
in lower back.
•
Stand on platform.
•
Bend down and grasp hand
grips, palms facing forward,
fingertips down.
•
Stand with upper arms and
elbows by sides.
•
Lift chest, tighten trunk
muscles and maintain a slight
arch in lower back.
•
Bend arms 90ê, palms up. Hold
position throughout entire
exercise.
•
Slowly curl fists towards front
of forearms.
•
Keeping forearms still, slowly
let fists return to start position.
START
FINISH
START
FINISH
Arm Exercises
Wrist Extension
Muscles worked:
Back and top parts of forearms.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Move slowly and keep tension in back
of forearms at all times.
•
Perform this exercise one arm
at a time to make it easier to focus
and isolate the back of forearms,
or perform it with both arms
simultaneously to save time.
•
Stand on platform, knees
slightly bent.
•
Grasp hand grips, palms
facing down. Rest mid-
forearms against sides with
elbows flared out.
•
Raise chest, tighten trunk
muscles and maintain a slight
arch in lower back.
•
Slowly curl back of fists toward
forearms.
•
Slowly return to start position.