Bowflex Ultimate 2 Owners Manual - Page 46

44 Arm Exercises Muscles worked: Biceps; Flexor Digitorum, Flexor Carpi Radialis 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® units. • 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. 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® units. • 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.