Bowflex Blaze manual Reverse Curl-Elbow Flexion in pronation, Seated Wrist Curl Wrist Flexion

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Arm Exercises

Reverse Curl—Elbow Flexion (in pronation)

Muscles Worked:

Brachialis, Brachioradialis, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

START

FINISH

Success Tips

•Keep your upper body motionless, elbows at your sides, and your wrists straight.

•Keep your trunk muscles tight, and maintain a slight arch in lower back.

Start

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

•Reach down and grasp the Handgrips, palms facing back- ward.

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

Action

•Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Handgrips forward, then upward and in toward your shoulders.

•Keep your elbows at your sides and your upper arms com- pletely still.

•Slowly reverse the curling motion and bring your arms back to Start position.

Seated Wrist Curl — Wrist Flexion

Muscles Worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

START		FINISH

StartAction

•Move slowly, keeping tension in the front of your forearms at all times.

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

•You can perform this exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time.

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

•Grasp the Handgrips, palm facing up, and rest your mid-forearms on your lower thighs, allowing the wrists to bend downward.

•Slowly curl your fists toward the front of your forearms.

•Slowly return to the Start position without relaxing the muscle tension in your wrists.

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Contents Fitness Guide Page Table of Contents Product Specifications Regulatory ApprovalsSafety Requirements Important Safety InstructionsSafety Requirements Safety Warning Labels LabelSafety Warning Labels Safety Warning Labels Get to Know Your Machine Home GymHow to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as followsWarm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablizedChest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilizedShoulder Extension-elbows stabilized Shoulder Shrug-Scapular ElevationScapular Protraction-elbows stabilized Scapular DepressionRear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationScapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat PulldownsSeated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilizedBent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow ExtensionCross Triceps Extension Lying 45o Triceps Extension-Elbow ExtensionSeated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supinationSeated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supinationSeated Wrist Extension Standing Wrist CurlReverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist FlexionStanding Wrist Extension Rope Pushdown-Elbow ExtensionReverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle EversionAnkle Inversion Standing Hip Extension-knee ﬂexedStanding Hip Extension-knee stabilized Standing Hip AbductionSeated Hip Adduction Seated Hip AbductionStanding Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success TipsProne Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction GuaranteeBowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailingBowflex Body Leanness Program Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Skinfold Measurements SuprailiumOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-FatFor 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 CerealEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers