Bowflex Motivator 2 manual Seated Wrist Extension, Standing Wrist Curl

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Arm Exercises

Seated Wrist Extension

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

Success Tips

•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

•Sit facing the Power Rod® unit with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise.

•Grasp the Hand Grips, palm facing down, and rest your mid-forearms on your lower thighs, keeping your elbows flared slightly to the side.

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.

Standing Wrist Curl

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

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

•Straddle the Seat Rail, facing the Power Rod® unit.

•Reach down and grasp the Hand Grips, palms facing forward.

•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.

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Arm Exercises

 

 

 

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Page 51 Page 53
Contents Fitness Guide Table of Contents Safety Precautions Home gym and serious injury to users and bystandersGet To Know Your Bowflex Motivator 2 Safety Warning Labels LabelLocation Back of the lat tower below Label Power Rod Unit Get To Know Your Bowflex Motivator 2 Home GymHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym  Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Women MeasureWomen Measure Suprailium, Triceps, and Thigh Skinfold MeasurementsMen Measure Chest, Abdomen and Thigh Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramAge in Years FemaleFor Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterWorkouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Eating Plan Metric Measurements Plain bagel, Sarah Lee frozen Light cream cheeseMl skim milk Healthy Choice Hearty Chicken, 420 g can 260, orShopping List May I have dinner for lunch and lunch for dinner? Your diet Your partner should be similar to you in age and conditionAdhere to a carbohydrate-rich, moderate- calorie eating plan Exercise Log Bench PressDefine Your Goals Design Your Own Program As walking, running, or bicyclingWorking Out Warming UpCooling Down BreathingPectoralis Major Deltoids Triceps 45˚ inclineHand Grips Grasp Hand Grips in both handsCm higher than Bench Press position Sit on the bench facing away from the Power Rod unit Anterior Deltoid TricepsFlat Bench Back Pectoralis MajorSit on the bench facing Power Rod unit Keep knees bent and feet on floorKeep forearms in line with cables Keep your shoulder blades tightened throughout motionSit on the bench, facing away from the Power Rod unit Front Deltoids Upper Trapezius TricepsKeep abdominals tight and maintain good spinal alignment Front and Middle DeltoidsUpper Trapezius Stand on the platform, facing the Power Rod unitLet your arms hang at your sides Scapular Protraction elbows stabilized Scapular DepressionSerratus Anteriors Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationSupraspinatus Middle Deltoids Trapezius Scapular RetractionMiddle Trapezius Rhomboids Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLatissimus Dorsi Teres Major Rear Deltoids Biceps Bent Lat BarLat Tower Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffSlowly return to the Start position Triceps Pushdown Elbow ExtensionTriceps Lying Triceps Extension Elbow Extension Cross Triceps Extension Sit facing away from the Power Rod unitLying 45Triceps Extension Elbow Extension Straddle the Seat Rail, facing the Power Rod unit Seated Triceps Extension Elbow ExtensionKeep your arms in line with the cables BicepsKeep your upper body motionless and your wrists straight Keep your spine aligned throughout movementBiceps Brachialis Brachioradialis Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsForearms Brachialis Standing Wrist ExtensionKeep your elbows bent, upper arms at your sides Resisted Reverse Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Slowly reverse to the Start position without restingTrunk Rotation Leg ExtensionLying Leg Extension Ankle EversionAnkle Cuff PeronealsSit on the Bench, with one side to the Power Rod unit Ankle InversionStanding Hip Extension knee flexed Tibialis Anterior and PosteriorStanding Hip Abduction Seated Hip AdductionKeep your hips level during movement Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeBowflex Motivator 2 Home Gym Product Registration Card Mrs MissName Address City Phone number Mail address State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart

Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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