Bowflex Strength Training System manual Seated Wrist Curl Wrist Flexion

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Arm Exercises

REVERSE CURL - Elbow Flexion (in pronation)

Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.

Starting position:

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

•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Action:

•Keeping the palms facing down, slowly curl the handles forward, then upward, then in towards your shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position.

Key points:

•Keep elbows at your sides. •Keep wrists straight.

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

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SEATED WRIST CURL - Wrist Flexion

Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength.

Starting position:

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

•Graspthehandleswithyourpalmsfacingupandrestyourforearmsonyourthighs,allowingthewrists to bend above the knees.

•Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.

Action:

•Slowly curl your fists towards the front of your forearms. •Slowly return to the starting position without relaxing the wrists.

Key points:

•Move slowly and keep tension in the front 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 front of your forearms, or you can perform it with both arms simultaneously to save time.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformUsing Your Power Rod ResistanceAdjusting Understanding Resistance MachineUsing Your Machine Workout Bench Mounting The InclineBench PositionMaintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramWorking Out Cool Down Warming UpBreathing Performing Your RoutineWorkouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesChest Exercises Starting positionMotion Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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