Standing Wrist Extension | Bowflex Blaze instruction

Arm Exercises

Standing Wrist Extension

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Chest Bar

Success Tips

•Move slowly, and keep tension in the wrists at all times.

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

•Do not increase or decrease the bend in your elbow—perform the entire motion at your wrist.

•Do not rock your body during this exercise.

START

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.

•Bend your elbows 90o, and hold that position for the duration of this exercise.

FINISH

Action

•Slowly curl the back of your fists backward toward your forearms.

•Stop when wrists are 90o from forearms or when you experi- ence discomfort.

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

“Rope” Pushdown—Elbow Extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Handgrips

Pulleys:

Lat Tower

Success Tips

•Keep your upper arms motionless and your wrists straight.

•Keep your chest lifted, abs tight, and maintain a slight arch in lower back.

•Tighten the triceps throughout the exercise, using controlled motion.

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

START

Start

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

•With each hand, grasp the opposite Handgrip (right to left, etc.), palms facing down.

•Stand approximately 2–3 feet (.6–.9 meters) from Lat Tower (adjust for comfort).

•Cross the cables, palms facing each other, as if grabbing a rope.

•Keep your elbows bent and upper arms at your sides.

FINISH

Action

•Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward in a gentle arc until your hands are near the tops of your thighs, hands and elbows straightened and directly in line with shoulders.

•Keeping your triceps tight- ened, slowly reverse the arcing motion and bring the Handgrips back to the Start position.

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Bowflex Blaze manual Standing Wrist Extension, Rope Pushdown-Elbow Extension

Contents

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