Bowflex Ultimate Assembly and Owners Manual - Page 45

START Arm Exercises 45 Standing Wrist Extension Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms. Pulley position: Narrow. Starting position: • Remove the bench and stand on the platform facing the Power Rods®. • Bend down and grasp the handles with your palms facing down. • Stand with your upper arms by your sides. • Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. • Bend your elbows 90 degrees hold that elbow position throughout the entire exercise. Motion: • Slowly curl your knuckles upward. • Keeping your forearms still, slowly return to the starting position. Key points: • Move slowly and never relax the wrist. • Do not move your forearm or alter the bend in your elbow. Perform the entire motion at your wrist. • Do not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back. FINISH START Seated Wrist Curl Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength. Pulley position: Narrow. Motion: • Slowly curl your fists toward the front of your forearms. • Slowly return to the starting position without relaxing the wrists. Starting position: • Sit facing the Power Rods® with your knees bent and feet flat on the bench. • Grasp the handles with your palms facing up and rest your entire forearms on your thighs, allowing the wrists to bend above the knees . • Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. Key points: • Move slowly and keep tension in the front 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 front of your forearms, or you can perform it with both arms simultaneously to save time. FINISH