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Arm Exercises
Lying Biceps Curl — Elbow Flexion (in supination)
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
•Keep your upper arms motionless and your wrists straight throughout the entire exercise.
•Keep your chest lifted, spine straight, and a slight arch in your lower back.
START
START
•Sit on the bench, facing the engine. Keep your knees bent and feet flat on the platform.
•Grasp the Hand Grips with your palms up and arms slightly bent, keeping tenstion on the muscle.
•Lie back completely with your head supported by the bench.
FINISH
FINISH
•Curl the Hand Grip forward and up, toward your shoulder, making sure to keep your upper arm completely motionless and your elbows at your sides.
•Slowly bring your arm back to the Start position, maintaining the same arc of motion.
Seated Wrist Extension
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
9
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 engine with your knees bent, feet together and flat on the bench. Sit far back enough on the bench to maintain muscle and cable tension throughout exercise.
•Grasp the Hand Grips, palm facing down, and rest your
FINISH
FINISH
•Slowly curl the back of your fists backward towards your forearms.
•Move the wrist to full extension.
•Slowly return to the Start position.
