Standing; Reverse Curl - Bowflex ULTIMATE Owner's Manual

Arm Exercises
STANDING WRIST CURL
Muscles worked: This exercise emphasizes the
fiont part of your forearms as well as increases
the strength of your grip. It also isometrically
challenges your elbow flexors, located on the
fiont part of your upper arms.
Pulley position: Narrow.
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods.
• Bend down and grasp the handles with your
pahns fhcing forward.
• Stand with your upper arms and elbows by
your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
• Bend your arms 90 degrees, pahns up, and
hold that position throughout tire entire
exelvise.
Motion:
• Slowly curl your fists upward.
• Keeping your forearms still, slowly let your
fists return to the starting position.
Key points:
• Move slowly and kee I) tension in the fi'ont of
the forearm at all times.
• Do not move your forearm or alter tire bend
in yore elhow. Perform the entire motion at
yore wrist.
• Do trot rock yore body Keep your chest
lifted, abs tight and maintain a slight aiv'h in
yore lower back.
START
FINISH
REVERSE CURL Elbow Flexion (inpronation)
Muscles worked: This exercise emphasizes tire
deep arm muscle (brachialis) while involving
the front forearm muscle (brachioradialis) and
the biceps as well.
Pulley position: Narrow.
Key points:
• Kee I) elhows from moving fiorward and
backward.
• Kee I) wrists straight.
• Kee I) yore trtmk muscles tight and maintain
a very slight aich in your lower hack.
Starting position:
• Remove tire bench and stand on the platform
facing the Power Rods.
• Bend down and grasp the handles with your
pahns facing down/backward.
• Stand with your arms by yore sides.
• Lift your chest, tighten your abdominals and
maintain a veiy slight aich in your lower
back.
Motion:
• Keeping the pahns facing down, slowly curl
tire handles forward, then upward, then in
toward your shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position.
START
FINISH
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