Bowflex 51370 manual Standing Wrist Extension, Seated Wrist Curl

Arm Exercises
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Standing Wrist Extension

Muscles worked: This exercise emphasizes the back and top parts of your forearms. It also isometrically challenges your elbow flexors, located on the front part of your upper arms.

Pulley position: Narrow.

Starting position:

•Remove the bench and stand on the platform facing the Power Rods®.

•Bend down and grasp the handles with your palms facing down.

•Stand with your upper arms by your sides.

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

•Bend your elbows 90 degrees hold that elbow position throughout the entire exercise.

Motion:

•Slowly curl your knuckles upward.

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

Key points:

•Move slowly and never relax the wrist.

•Do not move your forearm or alter the bend in your elbow. 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.

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Seated Wrist Curl

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

Pulley position: Narrow.

Starting position:

•Sit facing the Power Rods® with your knees bent and feet flat on the bench.

•Grasp the handles with your palms facing up and rest your entire forearms on your thighs, allowing the wrists to bend above the knees .

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

Motion:

•Slowly curl your fists toward 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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