Arm Exercises
Seated Triceps Extension — Elbow Extension
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep knees bent, feet flat on the floor.
•Lay your head back against the bench.
•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.
•Keep your upper arms and shoulders motionless and your wrists straight.
•Tighten the triceps throughout the exercise, using controlled motion
START
START
•Sit facing away from the Power Rods®.
•Using an overhand grip, reach behind you and grasp the Hand Grips, bending your elbows until your hands are near the top of your head, palms facing up.
•Keep your arms in line with the cables.
FINISH
ACTION
•Keeping your upper arms stationary, slowly straighten your elbows moving your arms in an arcing motion upward, over your headuntiltheyareapproximately 90° from your torso.
•Stop the motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension.
Standing Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Keep your chest lifted, abs tight and a very slight arch in your lower back.
•Keep your elbows at your sides and your wrists straight.
START
START
•Straddle the Seat Rail, facing the Power Rods®.
•Reach down and grasp the Hand Grips, palms facing forward.
•Straighten, keeping your arms by your sides, elbows loose.
FINISH
ACTION
•Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.
•Slowly reverse the arcing motion bringing your hands back to the Start position.
50
