Bowflex Xtreme 2 Owners Manual - Page 46

XTREME®2 Wrist Extension Muscles worked: Forearms Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time. START START • Grasp the Hand Grips, palm facing down, keeping your elbows flared slightly to the side, elbows bent approximately 90°. Arm Exercises 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. • Slowly return to the start position. Wrist Curl-with Wrist Flexion Muscles worked: Biceps; Forearms Position: Standing-Facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back. • Move slowly, keeping tension in the front of your forearms at all times. • Do not increase or decrease the bend in your elbow during this exercise-keep all motion in the wrist. • Do not rock your body back and forth during wrist motion. START START • Reach down and grasp the Hand Grips, palms facing forward, fingertips down. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. • Bend your elbows 90°, palms up, and maintain that position throughout the entire exercise. FINISH ACTION • With your upper arms stationary and your elbows at your sides, slowly curl your fists toward the front of your forearms. • Keeping your forearms still, slowly let your fists return to the start position.