Bowflex RevolutionXP manual Wrist Extension Muscles worked

Arm Exercises

Wrist Extension

55

Muscles worked:

Forearms

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

START

FINISH

Success Tips START FINISH

•Keep your knees slightly bent and feet on Platform.

•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.

•Grasp the Hand Grips, palm facing down, keeping your elbows flared slightly to the side, elbows bent approximately 90°.

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

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

•Slowly return to the Start position.

Wrist Curl — Wrist Flexion

Muscles worked:

Biceps; Forearms

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

START

FINISH

Success Tips START FINISH

•Keep your chest lifted, trunk muscles tight and a very slight arch in your lower back.

•Move slowly, keeping tension in the front of your forearms at all times.

•Do not increase or decrease the bend in your elbow during this exercise—keep all motion in the wrist.

•Do not rock your body back and forth during wrist motion.

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

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

•Bend your elbows 90°, palms up, and maintain that position throughout the entire exercise.

•With your upper arms stationary and your elbows at your sides, slowly curl your fists toward the front of your forearms.

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