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Arm Exercises
REVERSE CURL - Elbow Flexion (in pronation)
Muscles worked: This exercise emphasizes the deep arm muscle (brachialis) while involving the front forearm muscle (brachioradialis) and the biceps as well.
Starting position:
•Remove the bench and stand on the platform facing the power rods. •Bend down and grasp the handles with your palms facing backward. •Stand with your arms by your sides.
•Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.
Action:
•Keeping the palms facing down, slowly curl the handles forward, then upward, then in towards your shoulders while keeping your elbows at your sides and your upper arms completely still.
•Slowly lower to the starting position.
Key points:
•Keep elbows at your sides. •Keep wrists straight.
•Keep your trunk muscles tight and maintain a very slight arch in your lower back.
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SEATED WRIST CURL - Wrist Flexion
Muscles worked: This exercise develops the front part of your forearms as well as increasing the grip strength.
Starting position:
•Sit facing the power rods with your knees bent and feet flat on the bench.
•Graspthehandleswithyourpalmsfacingupandrestyourforearmsonyourthighs,allowingthewrists to bend above the knees.
•Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.
Action:
•Slowly curl your fists towards the front of your forearms. •Slowly return to the starting position without relaxing the wrists.
Key points:
•Move slowly and keep tension in the front of the forearms at all times.
•You can perform this exercise one arm at a time to make it easier to focus and isolate the front of your forearms, or you can perform it with both arms simultaneously to save time.
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