Bowflex Blaze Owners Manual - Page 41

Arm Exercises Standing Wrist Extension Muscles worked: Forearms; Brachialis Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Move slowly, and keep tension in the wrists at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • Do not increase or decrease the bend in your elbow-perform the entire motion at your wrist. • Do not rock your body during this exercise. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides. • Bend your elbows 90o, and hold that position for the duration of this exercise. Action • Slowly curl the back of your fists backward toward your forearms. • Stop when wrists are 90o from forearms or when you experience discomfort. • Keeping your forearms still, slowly return to the Start position. "Rope" Pushdown-Elbow Extension Muscles worked: Triceps Bench Position: Removed Accessory: Handgrips Pulleys: Lat Tower Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight, and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • With each hand, grasp the opposite Handgrip (right to left, etc.), palms facing down. • Stand approximately 2-3 feet (.6-.9 meters) from Lat Tower (adjust for comfort). • Cross the cables, palms facing each other, as if grabbing a rope. • Keep your elbows bent and upper arms at your sides. Action • Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward in a gentle arc until your hands are near the tops of your thighs, hands and elbows straightened and directly in line with shoulders. • Keeping your triceps tightened, slowly reverse the arcing motion and bring the Handgrips back to the Start position. 41