Wrist Extension - Bowflex XTREME.SE Owner's Manual

Arm Exercises
Wrist Extension
iVluscles worked:
Back and top parts of fbrearms.
Position:
Smndh_g - fhdng machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
BeforeYou Begin:
Remove Seat and i,eg Extension
Key Points:
* Move slowly and keep tension in back
of forearms at all dines.
* Perform this exercise one arm
at a dixie
to
make it easier to focus
and isolate the back of forearms,
or perform it with both arms
simultaneously to save time.
START
@
@
START
Stand on platfbrIn, 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.
FINISH
ACTION
* Slowly curl back of fists toward
forearms.
* Slowly return to start position.
Wrist Cur| - with Wrist Flexion
iVluscles worked:
Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps muscles.
Position:
Standing - fhcing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
START
BeforeYou Begin:
Remove Seat and Leg Extension
Key Points:
* Move slowly and keep tension in
flont of forearm at all times.
* Do not increase or decrease bend
in arms, perfbrm the entire motion
at wrist.
* Do not rock body. Keep chest liRed,
abs tight and maintain a slight arch
in lower back.
START
* Stand on platfbrIn.
* Bend down and grasp hand
grips, pahns timing fbrward,
fingertips down.
* Stand with upper arms and
elbows by sides.
* Lift chest, tighten trunk
muscles and maintain a slight
arch in lower back.
9 o S
Bend arms _0 , palm_ up. Hold
position throughout entire
exercise.
ACTION
* Slowly cml fists towards flont
of fbrearms.
* Keeping ffnearms still, slowly
let fists return to start position.
gox_lex Xtreme' SE Ox_ner's Manual 45