Arm Exercises
65
Standing Wrist Curls – Wrist flexion from elbow flexed position
Muscles worked:
Biceps, Flexor Digitorum, Flexor Carpi Radialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Stand on the platform facing the engine.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion.
START
START
•Reach down and grasp the Hand Grips, palms facing up, then position your upper arms against your sides.
•Bend your elbow to approximately 90° and keep it there throughout the exercise.
FINISH
FINISH
•Keep the shoulder and elbow stationary, slowly curl your fists up then inward toward the forearms.
•Slowly reverse the arcing motion, bringing your hands back to the Start position.
Standing Wrist Extension – Wrist extension from an elbow flexed position
Muscles worked:
Extensor Digitorum, Extensor Carpi Ulnaris
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Stand on the platform facing the engine.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and elbow, only allowing the wrist joint to be involved in the motion.
START
START
•Reach down and grasp the Hand Grips, palms facing down, then position your upper arms against your sides.
•Bend your elbow to approximately 90° and keep it there throughout the exercise.
FINISH
FINISH
•Keep the shoulder and elbow stationary, slowly curl your fists up then inward toward the forearms.
•Slowly reverse the arcing motion, bringing your hands back to the Start position.
