Reverse Curl; Seated Wrist Curl - Bowflex ElitePlus Assembly Instructions Manual

Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• 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.
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the
front of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a slight arch in your
lower back.
• 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.

Reverse Curl

— Elbow Flexion (in pronation)
• Straddle the Seat Rail, facing the
• Reach down and grasp the Hand
• Straighten, keeping your upper

Seated Wrist Curl

• Sit facing the Power Rods® with
• Grasp the Hand Grips, palm
START
START
Power Rods®.
Grips, palms facing backward.
arms and elbows by your sides,
elbows loose.
— Wrist Flexion
START
START
your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench to
maintain physical and cable
tension throughout exercise.
facing up, and rest your mid-
forearms on your lower thighs,
allowing the wrists to bend
downward.
Arm Exercises
FINISH
ACTION
• 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 Start position.
FINISH
ACTION
• Slowly curl your fists towards the
front of your forearms.
• Return to the Start position
slowly, without relaxing the
muscle tension in your wrists.
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