Seated Wrist Extension, Standing Wrist Curl | Bowflex ElitePlus

Arm Exercises

Seated Wrist Extension

Muscles worked:

Forearms

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Pulleys:

Chest Bar

Success Tips

•Move slowly and keep tension in the back of the forearms at all times.

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

•You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time

START

START

•Sit facing the Power Rods® with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain physical and cable tension throughout exercise.

•Grasp the Hand Grips, palm facing down, and rest your mid- forearms on your lower thighs, keeping your elbows flared slightly to the side.

FINISH

ACTION

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

•Stop when wrists are 90° from forearms or when you experience discomfort.

•Slowly return to the Start position.

Standing Wrist Curl

Muscles worked:

Biceps; Forearms

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

START		FINISH

Success Tips

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

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

•Do not increase or decrease the bend in your elbow during this exercise—keep all motion in the wrist.

•Do not rock your body back and forth during wrist motion.

START

•Straddle the Seat Rail, facing the Power Rods®.

•Reach down and grasp the Hand Grips, palms facing forward.

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

•Bend your elbows 90°, palms up, and maintain that position throughout the entire exercise.

ACTION

•With your upper arms stationary and your elbows at your sides, slowly curl your fists toward the front of your forearms.

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

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Bowflex ElitePlus manual Seated Wrist Extension, Standing Wrist Curl

Contents

Bowflex Elite Home Gym Get to Know Your Machine Before You Assemble Basic Assembly Principles Parts ListAccessory List Hardware List Hardware Guide Tools You Will Need Assembly Guide Completely tighten hardware installed during StepAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base Platform Attach the Squat Platform to the Main Assembly Completely tighten hardware installed during Step Attach the Chest Bar with Pulleys to the Main AssemblyAttach the Seat Bracket to the Seat Pad Attach the Rear Leg to the Rear Leg Cross Tube Attach the Seat Rail to the Seat AssemblyItem #10 Rear Leg Do not unwrap cables Leg Assembly can move freely Attach the Rear Leg to the Seat RailSeat Rail Pull Pin Do not over-tighten hardware from Step Attach the Seat Rail to the Main Assembly Do not over-tighten the hardware from Step Attach the Leg Extension Pivot Tube 10a Completely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Lat Cross Bar to the Upper Lat Tower Attach the Leg Extension Seat to the Main AssemblyItem #22 Lat Cross Bar Do not unwrap cables Attach the Rod Box with Power Rods to the Rod Box Frame Attach the Upper Lat Tower to the Lower From Main Assembly Attach the Faceplate to the Main AssemblyAttach the Rod Box Frame to the Lat Tower Completely tighten hardware installed during Steps 19 Attach the Faceplate Back PanelsTighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from Step Attach the Bench to the Seat Assembly Route the Rod Cables Route the Lat Cables Route the Leg CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Removing the Bench Flat BenchIncline Bench Leg Extension Accessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Body Weight MeasurementsCircumference of Body Parts Men Measure Chest, abdomen, and thigh Skinfold Measurements AbdomenSuprailium Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Starting body-fat percentage Determining Your 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 1Week 3 Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Frozen Microwave Dinner Choose one meal Shopping List Is bottled water better than tap water? Is it possible to drink too much water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Train on Bowflex at least twice a week Exercise Log BenchPress Define Your Goals Design Your Own Program Variables are as follows Working Out Warming UpCooling Down Breathing Chest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Shoulder Exercises Leg Extension Front Deltoids Upper Trapezius Triceps Shoulder Extension elbows stabilized Muscles worked Shoulder Shrug Scapular Elevation Muscles worked Scapular Protraction elbows stabilized Scapular Depression Rear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Scapular Retraction Lying Lat Pulldowns Low Back Extension Seated with hip extension Muscles worked Latissimus Dorsi Teres Major Rear Deltoids Biceps Lying Narrow Lat Pulldowns Lying Lat Fly Shoulder Adduction Muscles worked Straddle the Seat Rail facing the Power Rods Bent Over Row Triceps Pushdown Elbow Extension Single Arm Pushdown Elbow Extension Lying Triceps Extension Elbow Extension French Press Elbow Extension overhead Muscles worked Cross Triceps Extension Lying 45Triceps Extension Elbow Extension Seated Triceps Extension Elbow Extension Seated Biceps Curl Flexion in supination Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Reverse Curl Elbow Flexion in pronation Muscles worked Standing Wrist Extension Rope Pushdown Elbow Extension Muscles worked Resisted Reverse Crunch Spinal Flexion Reverse Crunch Spinal Flexion Muscles worked Seated Resisted Abdominal Crunch Spinal Flexion Pulleys Success Tips Trunk RotationPulley Position Leg Extension 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 Muscles worked Muscle Chart Warranty Information What Does This Warranty Cover? Bowflex Elite Home Gym Warranty Registration Card Please fold over and tape before mailing Place Stamp Here