Bowflex Ultimate 2 Owners Manual - Page 47

45 Arm Exercises Muscles worked: Flexor Digitorum; Flexor Carpi Radialis 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. START • Sit facing the Power Rod® units 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 mid-forearms 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. Muscles worked: Flexor Digitorum; Flexor Carpi Ulnaris; Brachialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Standing Wrist Extension START Success Tips • Move slowly and keep tension in the wrists at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • Do not increase or decrease the bend in your elbow-perform the entire motion at your wrist. • Do not rock your body during this exercise. 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. • Bend your elbows 90°, and hold that position for the duration of this exercise. FINISH ACTION • Slowly curl the back of your fists backward towards your forearms. • Stop when wrists are 90° from forearms or when you experience discomfort. • Keeping your forearms still, slowly return to the Start position.