Bowflex Revolution Owners Manual - Page 69

67 Arm Exercises Standing Wrist Curls - Wrist flexion from elbow flexed position Muscles worked: Biceps, Flexor Digitorum, Flexor Carpi Radialis Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion. START FINISH START • Reach down and grasp the Hand Grips, palms facing up, then position your upper arms against your sides. • Bend your elbow to approximately 90° and keep it there throughout the exercise. FINISH • Keep the shoulder and elbow stationary, slowly curl your fists up then inward toward the forearms. • Slowly reverse the arcing motion, bringing your hands back to the Start position. Standing Wrist Extension - Wrist extension from an elbow flexed position Muscles worked: Extensor Digitorum, Extensor Carpi Ulnaris Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Stand on the platform facing the engine. • Keep abs tight, chest lifted and a slight curve in the lower back. • Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion. START FINISH START • Reach down and grasp the Hand Grips, palms facing down, then position your upper arms against your sides. • Bend your elbow to approximately 90° and keep it there throughout the exercise. FINISH • Keep the shoulder and elbow stationary, slowly curl your fists up then inward toward the forearms. • Slowly reverse the arcing motion, bringing your hands back to the Start position.