Bowflex Xtreme 2 SE Owners Manual - Page 55

Muscles worked: Back and top parts of forearms. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time. Arm Exercises Wrist Extension START START • S tand on platform, knees slightly bent. • G rasp hand grips, palms facing down. Rest mid-forearms against sides with elbows flared out. • R aise chest, tighten trunk muscles and maintain a slight arch in lower back. FINISH ACTION • Slowly curl back of fists toward forearms. • Slowly return to start position. Wrist Curl - with Wrist Flexion Muscles worked: Front part of forearms. Also increases the strength of grip and isometrically challenges biceps. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Removed Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in front of forearm at all times. • Do not increase or decrease bend in arms, perform the entire motion at wrist. • Do not rock body. Keep chest lifted, abs tight and maintain a slight arch in lower back. START FINISH START • S tand on platform. • B end down and grasp hand grips, palms facing forward, fingertips down. • S tand with upper arms and elbows by sides. • L ift chest, tighten trunk muscles and maintain a slight arch in lower back. • B end arms 90º, palms up. Hold position throughout entire exercise. ACTION • Slowly curl fists towards front of forearms. • Keeping forearms still, slowly let fists return to start position. Bowflex Xtreme® 2 SE Owner's Manual 53