Arm Exercises
Wrist Extension
Muscles worked:
Back and top parts of forearms.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
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Key Points:
•Move slowly and keep tension in back of forearms at all times.
•Perform this exercise one arm
at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time.
START
•Stand on platform, knees slightly bent.
•Grasp hand grips, palms facing down. Rest mid- forearms against sides with elbows flared out.
•Raise chest, tighten trunk muscles and maintain a slight arch in lower back.
ACTION
•Slowly curl back of fists toward forearms.
•Slowly return to start position.
Wrist Curl – with Wrist Flexion
Muscles worked:
Front part of forearms. Also increases the strength of grip and isometrically challenges biceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
START
FINISH
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
•Move slowly and keep tension in front of forearm at all times.
•Do not increase or decrease bend in arms, perform the entire motion at wrist.
•Do not rock body. Keep chest lifted, abs tight and maintain a slight arch in lower back.
START
•Stand on platform.
•Bend down and grasp hand grips, palms facing forward, fingertips down.
•Stand with upper arms and elbows by sides.
•Lift chest, tighten trunk muscles and maintain a slight arch in lower back.
•Bend arms 90º, palms up. Hold position throughout entire exercise.
ACTION
•Slowly curl fists towards front of forearms.
•Keeping forearms still, slowly let fists return to start position.
Bowflex Xceed™ Owner’s Manual | 45 |
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8/16/2006 3:41:19 PM
