Standing Wrist Extension; Lying Biceps Curl - Bowflex Power Pro Owner's Manual

STANDING WRIST EXTENSION

Muscles worked:
This exercise emphasizes the back and top parts of your forearms. It also
isometrically challenges your deep biceps muscles (brachialis), located on the front part of your upper
arms.
Starting position:
•Remove the bench and stand on the platform facing the Power Rods.
•Bend down and grasp the handles with your palms facing backwards.
•Stand with your upper arms by your sides.
•Lift your chest, tighten your trunk muscles and maintain a very slight arch in your lower back.
•Bend your elbows 90 degrees hold that elbow position throughout the entire exercise.
Action:
•Slowly curl the backs of your fists toward the forearms.
•Keeping your forearms still, slowly return to the starting position.
Key points:
•Move slowly and never relax the wrist.
•Do not increase or decrease the bend in your elbow, perform the entire motion at your wrist.
•Do not rock your body. Keep your chest lifted, abs tight and maintain a slight arch in your
lower back.

LYING BICEPS CURL

Muscles worked:
This exercise emphasizes and develops the biceps muscles which are located
on the front of your upper arms and are primarily responsible for bending your elbows.
Position:
•Sit on the bench facing the Power Rods, knees bent and feet flat on the platform.
•Grasp the handles, with your arms straight and your palms facing down. Lie back completely
so that your head is supported by the bench.
•Keep your chest up, abdominals tight and maintain a slight arch in your lower back.
Action:
•Curl handles forward, then upward, and then in toward shoulders while keeping your elbows
at your sides and your upper arms completely still.
•Slowly lower to the starting position by performing the same arcing motion.
Key points:
•Keep elbows at your sides.
•Keep wrists straight.
•Keep your trunk muscles tight and maintain a very slight arch in your lower back.
Arm Exercises
– Elbow Flexion (in supination)
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