Bowflex 51370 manual Standing Wrist Curl, Reverse Curl Elbow Flexion in pronation

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Arm Exercises

	Standing Wrist Curl
	Muscles worked: This exercise emphasizes the	Motion:
	front part of your forearms as well as increases	• Slowly curl your fists upward.
	the strength of your grip. It also isometrically	• Keeping your forearms still, slowly let your fists
	challenges your elbow flexors, located on the front	return to the starting position.
	part of your upper arms.	Key points:
	Pulley position: Narrow.
		• Move slowly and keep tension in the front of the
		forearm at all times.
	Starting position:	• Do not move your forearm or alter the bend in
	• Remove the bench and stand on the platform	your elbow. Perform the entire motion at your
	facing the Power Rods®.	wrist.
START	• Bend down and grasp the handles with your	• Do not rock your body. Keep your chest lifted,
	palms facing forward.	abs tight and maintain a slight arch in your lower
	• Stand with your upper arms and elbows by your	back.
	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.

FINISH

	Reverse Curl Elbow Flexion (in pronation)
	Muscles worked: This exercise emphasizes the	Motion:
	deep arm muscle (brachialis) while involving the	• Keeping the palms facing down, slowly curl the
	front forearm muscle (brachioradialis) and the	handles forward, then upward, then in toward
	biceps as well.	your shoulders while keeping your elbows at
	Pulley position: Narrow.	your sides and your upper arms completely still.
		• Slowly lower to the starting position.
	Starting position:	Key points:
	• Remove the bench and stand on the platform	• Keep elbows from moving forward and
	facing the Power Rods®.	backward.
	• Bend down and grasp the handles with your	• Keep wrists straight.
START	palms facing down/backward.	• Keep your trunk muscles tight and maintain a
	• Stand with your arms by your sides.	very slight arch in your lower back.

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

FINISH