Bowflex Strength Training System manual Seated Wrist Extension, Standing Wrist Curl

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Arm Exercises

SEATED WRIST EXTENSION

Muscles works: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow.

Starting position:

•Sit facing the power rods with your knees bent and feet flat on the bench.

•Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides.

•Be sure to sit far enough backwards on the bench to maintain tension throughout the exercise. •Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

Action:

•Slowly curl the back of your fists towards the forearms. •Slowly return to the starting position.

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START

Key points:

•Move slowly and keep tension in the back of the forearms at all times.

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

FINISH

STANDING WRIST CURL

Muscles worked: This exercise emphasizes the front part of your forearms as well as increasing the strength of your grip. It also isometrically challenges your biceps muscles, located on the front part of your upper arms.

Starting position:

•Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing forward. •Stand with your upper arms and elbows by your sides.

•Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. •Bend your arms 90 degrees, palms up, and hold that position throughout the entire exercise.

Action:

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

•Keeping your forearms still, slowly let your fists return to the starting position.

Key points:

•Move slowly and keep tension in the front of the forearm at all times.

•Do not increase or decrease the bend in your arms, perform the entire motion at your wrist. •Do not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your lower back.

START

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachineMachine Using YourPower Rod Resistance Adjusting Understanding ResistancePosition Using Your MachineWorkout Bench Mounting The Incline BenchBowflex Home Gym Leg Extension / Leg Curl Attachment Maintenance & CareSafety Optional EquipmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsPerforming Your Routine Working Out Cool DownWarming Up BreathingAdvanced General Conditioning WorkoutsMinute Better Body Workout Frequency 3 Days PER Week M-W-F Time about 20 MinutesFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyDAY Body BuildingFrequency 3 Days ON, 1 DAY OFF Time about 45-60 Minutes Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULARFrequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength TrainingKey points Chest ExercisesStarting position MotionAction StartONE ARM Seated FLY Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder Exercises Functional LOW Back Extension Seated with hip extension Back ExercisesLying LAT Pulldowns Modified Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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