Bowflex Xtreme 2 SE manual Wrist Extension

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XTREME®2

Arm Exercises

Wrist Extension

Muscles worked:

Forearms

Position:

Standing—facing Power Rod® unit

Accessory:

Hand Grips

Pulleys:

Squat Pulley Frame

Leg Extension:

Removed

START		FINISH

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

•Grasp the Hand Grips, palm facing down, keeping your elbows flared slightly to the side, elbows bent approximately 90°.

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

START		FINISH

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

•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.

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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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007