Bowflex Conquest Owners Manual - Page 35

Muscles worked: Forearms Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Arm Exercises Seated Wrist Extension START FINISH 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 with both arms simultaneously to save time START • Sit facing the Power Rod® unit with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise. • Grasp the Hand Grips, palm facing down, and rest your midforearms on your lower thighs, keeping your elbows flared slightly to the side. ACTION • Slowly curl the back of your fists backward towards your forearms. • Stop when wrists are 90° from forearms or when you experience discomfort. • Slowly return to the Start position. Muscles worked: Biceps; Forearms Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Standing Wrist Curl START FINISH 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 • Straddle the Seat Rail, facing the Power Rod® unit. • 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. 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. 35