Bowflex Ultimate Assembly and Owners Manual - Page 46

Standing Wrist Curl, Reverse Curl

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46 START Arm Exercises Standing Wrist Curl Muscles worked: This exercise emphasizes the front part of your forearms as well as increases the strength of your grip. 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 forward. • Stand with your upper arms and elbows by your sides. • Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. • Bend your arms 90 degrees, palms up, and hold that position throughout the entire exercise. Motion: • Slowly curl your fists upward. • K­ eeping your forearms still, slowly let your fists return to the starting position. Key points: • Move slowly and keep tension in the front of the forearm at all times. • 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 Reverse Curl Elbow Flexion (in pronation) Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well. Pulley position: Narrow. Motion: • Keeping the palms facing down, slowly curl the handles forward, then upward, then in toward your shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position. 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/backward. • Stand with your arms by your sides. • Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Key points: • Keep elbows from moving forward and backward. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. FINISH

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²6
Arm Exercises
Muscles worked:
This exercise emphasizes the
front part of your forearms as well as increases
the strength of your grip. 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 forward.
• Stand with your upper arms and elbows by your
sides.
• Lift your chest, tighten your trunk muscles and
maintain a very slight arch in your lower back.
• Bend your arms 90 degrees, palms up, and hold
that position throughout the entire exercise.
Motion:
• Slowly curl your fists upward.
• Keeping your forearms still, slowly let your fists
return to the starting position.
Key points:
• Move slowly and keep tension in the front of the
forearm at all times.
• 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.
Standing Wrist Curl
Muscles worked:
This exercise emphasizes the
deep arm muscle (brachialis) while involving the
front forearm muscle (brachioradialis) and the
biceps as well.
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/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower back.
Motion:
• Keeping the palms facing down, slowly curl the
handles forward, then upward, then in toward
your shoulders while keeping your elbows at
your sides and your upper arms completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a
very slight arch in your lower back.
Reverse Curl
Elbow Flexion (in pronation)
FINISH
START
FINISH
START