Bowflex Sport Owners Manual - Page 60

Arm Exercises Reverse Curl-Elbow Flexion (in pronation) Muscles Worked: Brachialis, Brachioradialis, and Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar 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 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, elbows loose. Action • Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Handgrips forward, then upward and in toward 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. Seated Wrist Curl - Wrist Flexion Muscles Worked: Forearms Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Move slowly, keeping tension in the front of your 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. START FINISH Start • Sit on the Bench, facing the Power Rod® unit, knees bent, feet together and flat on the Chest Bar. Sit far enough back on the bench to maintain physical and cable tension throughout exercise. • Grasp the Handgrips, palm facing up, and rest your mid-forearms on your lower thighs, allowing the wrists to bend downward. Action • Slowly curl your fists toward the front of your forearms. • Slowly return to the Start position without relaxing the muscle tension in your wrists. 60