Bowflex Motivator 2 manual Standing Wrist Extension, Forearms Brachialis

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Arm Exercises

Standing Wrist Extension

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

START		FINISH

Success Tips

•Move slowly and keep tension in the wrists at all times.

•Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

•Do not increase or decrease the bend in your elbow—perform the entire motion at your wrist.

•Do not rock your body during this exercise.

START

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

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

•Straighten, keeping your upper arms and elbows by your sides.

•Bend your elbows 90°, and hold that position for the duration of this exercise.

ACTION

•Slowly curl the back of your fists backward towards your forearms.

•Stop when wrists are 90° from forearms or when you experience discomfort.

•Keeping your forearms still, slowly return to the Start position.

“Rope” Pushdown — Elbow Extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Lat Tower

Success Tips

•Keep your upper arms motionless and your wrists straight.

•Keep your chest lifted, abs tight and maintain a slight arch in lower back.

•Tighten the triceps throughout the exercise, using controlled motion.

•Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

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START

START

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

•With each hand, grasp the opposite Hand Grip (right to left, etc.), palms facing down.

•Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust for comfort).

•Cross the cables, palms facing each other, as if grabbing a rope.

•Keep your elbows bent, upper arms at your sides.

FINISH

ACTION

•Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders.

•Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the Start position.

Arm Exercises

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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 Circumference of Body Parts Body WeightMeasurements Women MeasureSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Age in Years Determining Your Body FatTo Use The Nomogram FemaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before AfterGuidelines Week 3&4 WorkoutsGuidelines Week 1&2 Guidelines Week 5&6Keep Menus Simple and Food Substitutions to a Minimum Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Avoid Too Much StressSuperhydrate Your System Eating Plan Week 5Eating Plan US Measurements Ml skim milk Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese 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 bicyclingCooling Down Working OutWarming Up BreathingHand Grips Pectoralis Major Deltoids Triceps45˚ incline Grasp Hand Grips in both handsCm higher than Bench Press position Flat Bench Back Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Pectoralis MajorKeep forearms in line with cables Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep your shoulder blades tightened throughout motionKeep abdominals tight and maintain good spinal alignment Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Front and Middle DeltoidsStand on the platform, facing the Power Rod unit Upper TrapeziusLet your arms hang at your sides Serratus Anteriors Scapular Protraction elbows stabilizedScapular Depression Lower TrapeziusSit on the Bench facing the Power Rod unit Rear Deltoids Middle Deltoids Trapezius RhomboidsShoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External RotationScapular Retraction Supraspinatus Middle Deltoids TrapeziusMiddle Trapezius Rhomboids Lying Lat Pulldowns Latissimus Dorsi Teres Major Rear DeltoidsLat Tower Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Keep your arms extended and straightLying Narrow Lat Pulldowns Shoulder CuffTriceps Pushdown Elbow Extension Slowly return to the Start positionTriceps Lying Triceps Extension Elbow Extension Sit facing away from the Power Rod unit Cross Triceps ExtensionLying 45Triceps Extension Elbow Extension Keep your arms in line with the cables Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension Biceps Biceps Brachialis Brachioradialis Keep your upper body motionless and your wrists straight Keep your spine aligned throughout movement Lie back completely with your head supported by the benchSeated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Brachialis Brachioradialis BicepsStanding Wrist Extension Forearms BrachialisKeep 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 ExtensionAnkle Cuff Lying Leg ExtensionAnkle Eversion PeronealsStanding Hip Extension knee flexed Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Tibialis Anterior and PosteriorKeep your hips level during movement Standing Hip AbductionSeated Hip Adduction Adductor Longus Gluteus MediusSeated Hip Abduction Piriformis Gluteus MaximusLimited Warranty Information Week Satisfaction GuaranteeName Address City Phone number Mail address Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss State Apt. # ZipWhat Is Covered Please fold over and tape before mailingMuscle Chart Muscle Chart