Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
START
•Straddle the Seat Rail, facing the Power Rods®.
•Reach down and grasp the Hand Grips, palms facing backward.
•Straighten, keeping your upper arms and elbows by your sides, elbows loose.
FINISH
ACTION
•Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.
•Keep your elbows at your sides and your upper arms completely still.
•Slowly reverse the curling motion and bring your arms back to Start position.
Seated Wrist Curl — Wrist Flexion
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
•Move slowly, keeping tension in the front of the 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.
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 up, and rest your mid- forearms on your lower thighs, allowing the wrists to bend downward.
FINISH
ACTION
•Slowly curl your fists towards the front of your forearms.
•Return to the Start position slowly, without relaxing the muscle tension in your wrists.
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