Bowflex Conquest Owners Manual - Page 36

Arm Exercises Reverse Curl - Elbow Flexion (in pronation) Muscles worked: Brachialis; Brachioradialis; Biceps Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar START FINISH 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. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. ACTION • 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. Muscles worked: Forearms Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar Seated Wrist Curl - Wrist Flexion START FINISH Success Tips • Move slowly, keeping tension in the front of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back. • You can perform this exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time. 36 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 up, and rest your midforearms on your lower thighs, allowing the wrists to bend downward. ACTION • Slowly curl your fists towards the front of your forearms. • Return to the Start position slowly, without relaxing the muscle tension in your wrists.