Wrist Extension; Wrist Curl - Bowflex Xceed Owner's Manual

Muscles worked:
Back and top parts of forearms.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
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.
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
Before You 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.

Wrist Extension

START START
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.

Wrist Curl

– with Wrist Flexion
START START
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 exer-
45
cise.
Owner's Manual
FINISH FINISH
ACTION
• Slowly curl back of fists toward
forearms.
• Slowly return to start position.
FINISH FINISH
ACTION
• Slowly curl fists towards front of
forearms.
• Keeping forearms still, slowly let
fists return to start position.