Bowflex Blaze Owners Manual - Page 39

Arm Exercises Seated Wrist Extension Muscles worked: Forearms Bench Position: Horizontal Accessory: Handgrips 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 you can perform it with both arms simultaneously to save time. START FINISH Start • Sit on the Bench, facing the Power Rod® unit, knees bent, and feet together and flat on the Bench. Sit far enough back on the Bench to maintain physical and cable tension throughout the exercise. • Grasp the Handgrips, palm facing down, and rest your mid-forearms on your lower thighs, keeping your elbows flared slightly to the side. Action • Slowly curl the back of your fists backward toward your forearms. • Stop when wrists are 90o from forearms or when you experience discomfort. • Slowly return to the Start position. Standing Wrist Curl Muscles worked: Biceps and Forearms Bench Position: Removed Accessory: Handgrips 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. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. • Bend your elbows 90o, palms up, and maintain that position throughout the entire exercise. Action • 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. 39