54
Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
Muscles worked:
Brachialis; Brachioradialis; Biceps
Position:
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm Position:
Squat Frame Pulleys / 0
START
FINISH
Success Tips
•Keep your knees slightly bent and feet on Platform.
•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
•Reach down and grasp the Hand Grips, palms facing backward.
•Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between
FINISH
•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 the Start position.
Triceps Kickback — Elbow Extension
Muscles worked:
Triceps
Position:
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
•Keep your knees slightly bent and feet on Platform.
•Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
•Keep one hand on the Back Pad to stabilize yourself throughout motion.
•Keep triceps tightened throughout the exercise.
START
START
•Reach down and grasp a Hand Grip in one hand, palm facing backward.
•Draw your elbow back
until the forearm is at approximately a 90° angle to the upper arm.
FINISH
FINISH
•Straighten your elbow, keeping your upper arm completely still.
•When arm is completely straight, slowly return to the Start position.
Variations
You can also perform this exercise using the “Hammer” hold, palms facing inward.
