Arm Exercises

Standing Wrist Extension

Muscles worked:

Forearms; Brachialis

Bench Position:

Removed

Accessory:

Hand Grips

Pulleys:

Chest Bar

START

 

FINISH

 

 

 

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

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

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

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

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

ACTION

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

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

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

“Rope” Pushdown — Elbow Extension

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Hand Grips

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.

52

START

START

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

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

•Stand approximately 2-3 feet or

.6-.9 m from Lat Tower (adjust for comfort).

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

•Keep your elbows bent, 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 hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders.

•Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the Start position.

Arm Exercises

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Bowflex Motivator 2 manual Standing Wrist Extension, Forearms Brachialis, Keep your elbows bent, upper arms at your sides
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Motivator 2 specifications

The Bowflex Motivator 2 is a versatile home gym that brings professional-level fitness into the comfort of your own space. Designed for both beginners and fitness enthusiasts, it offers a wide range of exercises to target various muscle groups, making it a comprehensive solution for strength training.

One of the standout features of the Motivator 2 is its innovative Power Rod Technology. This patented system allows users to perform resistance exercises while experience smooth and consistent resistance throughout the movement. The resistance levels range from 5 to 210 pounds, making it suitable for users with different fitness levels and goals. Whether you’re looking to build strength, tone your muscles, or rehabilitate after an injury, this machine adjusts to your personal needs.

The Motivator 2 boasts an impressive selection of exercises—over 30 in total. Users can target major muscle groups including arms, legs, chest, back, and core. The easy-to-follow instructional placard makes it simple to switch between exercises, ensuring that users can maximize their workout efficiency. Additionally, the machine’s compact design allows for easy storage, making it ideal for home environments with limited space.

Safety is also a priority with the Bowflex Motivator 2. The machine features a durable construction combined with safety precautions to ensure that users can work out without the risk of injury. The design incorporates a low center of gravity, providing stability during workouts while the comfortable grip handles ensure a secure hold during resistance exercises.

Another remarkable aspect of the Bowflex Motivator 2 is its adjustability. Users can customize their workouts by changing the resistance levels or switching out attachments. The unit comes with several accessories, such as ankle straps and a lat bar, allowing users to vary their routines and target different muscle groups more efficiently.

Users can also track their progress effectively with the Motivator 2, making it easier to set and achieve fitness goals. Whether you’re aiming to increase your resistance or master a new exercise, this machine adapts to your journey.

In summary, the Bowflex Motivator 2 offers an effective, safe, and user-friendly option for those seeking to enhance their strength training regimen at home. With its advanced technologies and diverse exercise possibilities, it stands out as a leading choice in home fitness equipment, providing an engaging and rewarding workout experience.
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