Bowflex 51370 manual Seated Wrist Extension, Seated Biceps Curl Elbow Flexion in supination

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Arm Exercises

	Seated Biceps Curl Elbow Flexion (in supination)
	Muscles worked: This exercise emphasizes and	Motion:
	develops the biceps muscles, which are located	• Curl the forearm toward the upper arm, keeping
	on the front of your upper arms and are primarily	your upper arm and shoulder blade completely
	responsible for bending your elbows, as well as	still.
	the brachialis and brachioradialis.	• Slowly return to the starting position without
	Pulley position: Narrow.	relaxing the biceps.
		Key points:
	Seated position:	• Do not rock the upper body while bending your
	• Sit facing the Power Rods®, knees bent with one	elbow.
	foot resting on the bench and one on the floor.	• Keep wrist straight.
START	Angle the elevated leg toward the opposite pulley	• Keep your chest lifted, trunk muscles tight and
	(right leg toward left pulley).	maintain a very slight arch in your lower back.
	• Grasp the opposite handle (right hand to left
	pulley) and rest the back of your upper arm near
	your elbow, on the elevated knee.
	• Maintain erect spinal alignment.

FINISH

	Seated Wrist Extension
	Muscles worked: This exercise develops the back	Motion:
	and top parts of your forearms and is critical in	• Slowly curl the back of your fists toward the
	helping to prevent injuries like tennis elbow.	forearms.
	Pulley position: Narrow only.	• Slowly return to the starting position.
		Key points:
	Starting position:	• Move slowly and keep tension in the back of the
	• Sit facing the Power Rods® with your knees bent	forearms at all times.
	and feet flat on the bench.	• You can perform this exercise one arm at a time
	• Grasp the handles with your palms facing down	to make it easier to focus and isolate the back of
	and rest your mid-forearms on your upper legs	your forearms, or you can perform it with both
START	with the elbows flared out to the sides wider than	arms simultaneously to save time.
	the shoulders.
	• Be sure to sit far enough back 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.

FINISH