Reverse Curl-Elbow Flexion in pronation | Bowflex Blaze manual

Arm Exercises

Reverse Curl—Elbow Flexion (in pronation)

Muscles Worked:

Brachialis, Brachioradialis, and Biceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

START

FINISH

Success Tips

•Keep your upper body motionless, elbows at your sides, and your wrists straight.

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

Start

•Straddle the Seat Rail, facing the Power Rod® unit.

•Reach down and grasp the Handgrips, palms facing back- ward.

•Straighten, keeping your upper arms and elbows by your sides, elbows loose.

Action

•Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Handgrips forward, then upward and in toward your shoulders.

•Keep your elbows at your sides and your upper arms com- pletely still.

•Slowly reverse the curling motion and bring your arms back to Start position.

Seated Wrist Curl — Wrist Flexion

Muscles Worked:

Forearms

Bench Position:

Horizontal

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

START		FINISH

StartAction

•Move slowly, keeping tension in the front of your forearms at all times.

•Keep your chest lifted, trunk muscles tightened, and a slight arch in your lower back.

•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.

•Sit on the Bench, facing the Power Rod® unit, knees bent, feet together and flat on the Chest Bar. Sit far enough back on the bench to maintain physical and cable tension throughout exercise.

•Grasp the Handgrips, palm facing up, and rest your mid-forearms on your lower thighs, allowing the wrists to bend downward.

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

•Slowly return to the Start position without relaxing the muscle tension in your wrists.

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Bowflex Blaze manual Reverse Curl-Elbow Flexion in pronation, Seated Wrist Curl Wrist Flexion

Contents

Fitness Guide Page Table of Contents Product Specifications Regulatory Approvals Safety Requirements Important Safety Instructions Safety Requirements Safety Warning Labels Label Safety Warning Labels Safety Warning Labels Get to Know Your Machine Home Gym How to Use Your Machine Workout Bench Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Define Your Goals Design Your Own Program Variables are as follows Warm Up / Cool Down Chest Exercises Chest Fly-Shoulder Horizontal Adduction elbow stablized Chest Exercises Chest Exercises Anterior Deltoid and Triceps Shoulder Exercises Seated Shoulder Press-Shoulder Adduction and elbow extension Front Shoulder Raise-Shoulder Flexion elbow stabilized Shoulder Extension-elbows stabilized Shoulder Shrug-Scapular Elevation Scapular Protraction-elbows stabilized Scapular Depression Rear Deltoids, Middle Deltoids, Trapezius, and Rhomboids Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External Rotation Scapular Retraction Lying Lat Pulldowns Back ExercisesLow Back Extension-Seated with hip extension Pulldowns-Shoulder Adduction with elbow ﬂexion Lying Lat Fly-Shoulder Adduction Lying Narrow Lat Pulldowns Seated Lat Rows-Shoulder Extension and elbow ﬂexion Stiff-Arm Pulldown-Shoulder Extension elbow stabilized Bent Over Row Triceps Pushdown-Elbow Extension Arm ExercisesSingle Arm Pushdown-Elbow Extension French Press-Elbow Extension overhead Lying Triceps Extension-Elbow Extension Cross Triceps Extension Lying 45o Triceps Extension-Elbow Extension Seated Triceps Extension-Elbow Extension Standing Biceps Curl-Elbow Flexion in supination Seated Biceps Curl-Flexion in supination Lying Biceps Curl-Elbow Flexion in supination Seated Wrist Extension Standing Wrist Curl Reverse Curl-Elbow Flexion in pronation Seated Wrist Curl Wrist Flexion Standing Wrist Extension Rope Pushdown-Elbow Extension Reverse Crunch-Spinal Flexion Abdominal ExercisesResisted Reverse Crunch-Spinal Flexion Seated Resisted Abdominal Crunch-Spinal Flexion Trunk Rotation Leg Extension Leg ExercisesSquat-Knee Extension, Hip Extension, Ankle Plantarﬂexion Lying Leg Extension Ankle Eversion Ankle Inversion Standing Hip Extension-knee ﬂexed Standing Hip Extension-knee stabilized Standing Hip Abduction Seated Hip Adduction Seated Hip Abduction Standing Leg Kickback-Hip and Knee Extension Leg Press-Hip and Knee Extension StartAction Success Tips Prone Leg Curl-Knee Flexion Muscle Chart US Warranty Information Week Satisfaction Guarantee Bowflex Blaze Home Gym Warranty Registration Card What Is Covered Please fold over and tape before mailing Bowflex Body Leanness Program Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Skinfold Measurements Suprailium Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramAge in Years Female Male Percent Body-Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurements Before After Workouts Guidelines Week 1&2Guidelines Week 3&4 Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Cereal Eating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Page Exercise Log BenchPage Important Contact Numbers