Bowflex Ultimate Assembly and Owners Manual - Page 44

Seated Biceps Curl, Seated Wrist Extension

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44 START Arm Exercises Seated Biceps Curl Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Narrow. Seated position: • Sit facing the Power Rods®, knees bent with one foot resting on the bench and one on the floor. Angle the elevated leg toward the opposite pulley (right leg toward left pulley). • Grasp the opposite handle (right hand to left pulley) and rest the back of your upper arm near your elbow, on the elevated knee. • Maintain erect spinal alignment. Motion: • Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still. • Slowly return to the starting position without relaxing the biceps. Key points: • Do not rock the upper body while bending your elbow. • Keep wrist straight. • Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. FINISH START Seated Wrist Extension Muscles worked: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Pulley position: Narrow only. Starting position: • Sit facing the Power Rods® with your knees bent and feet flat on the bench. • Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides wider than the shoulders. • Be sure to sit far enough back on the bench to maintain tension throughout the exercise. • Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. Motion: • Slowly curl the back of your fists toward the forearms. • Slowly return to the starting position. Key points: • Move slowly and keep tension in the back of the forearms at all times. • You can perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or you can perform it with both arms simultaneously to save time. FINISH

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²²
Arm Exercises
FINISH
START
Muscles worked:
This exercise emphasizes and
develops the biceps muscles, which are located
on the front of your upper arms and are primarily
responsible for bending your elbows, as well as
the brachialis and brachioradialis.
Pulley position:
Narrow.
Seated position:
• Sit facing the Power Rods
®
, knees bent with one
foot resting on the bench and one on the floor.
Angle the elevated leg toward the opposite pulley
(right leg toward left pulley).
• Grasp the opposite handle (right hand to left
pulley) and rest the back of your upper arm near
your elbow, on the elevated knee.
• Maintain erect spinal alignment.
Motion:
• Curl the forearm toward the upper arm, keeping
your upper arm and shoulder blade completely
still.
• Slowly return to the starting position without
relaxing the biceps.
Key points:
• Do not rock the upper body while bending your
elbow.
• Keep wrist straight.
• Keep your chest lifted, trunk muscles tight and
maintain a very slight arch in your lower back.
Seated Biceps Curl
Elbow Flexion (in supination)
FINISH
START
Muscles worked:
This exercise develops the back
and top parts of your forearms and is critical in
helping to prevent injuries like tennis elbow.
Pulley position
: Narrow only.
Starting position:
• Sit facing the Power Rods
®
with your knees bent
and feet flat on the bench.
• Grasp the handles with your palms facing down
and rest your mid-forearms on your upper legs
with the elbows flared out to the sides wider than
the shoulders.
• Be sure to sit far enough back on the bench to
maintain tension throughout the exercise.
• Raise your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
Motion:
• Slowly curl the back of your fists toward the
forearms.
• Slowly return to the starting position.
Key points:
• Move slowly and keep tension in the back of the
forearms at all times.
• You can perform this exercise one arm at a time
to make it easier to focus and isolate the back of
your forearms, or you can perform it with both
arms simultaneously
to save time.
Seated Wrist Extension