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Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose. Bend your elbows
until your forearms are between
45-90˚ angles with your upper
arms.
• 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 the
Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your knees slightly bent and feet
on Platform.
• 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.
Triceps Kickback — Elbow Extension
START FINISH
START
• Reach down and grasp a Hand
Grip in one hand, palm facing
backward.
• Draw your elbow back until the
forearm is at approximately a 90°
angle to the upper arm.
• Straighten your elbow, keeping
your upper arm completely still.
• When arm is completely straight,
slowly return to the Start
position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your knees slightly bent and feet on
Platform.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Keep one hand on the Back Pad to stabilize
yourself throughout motion.
• Keep triceps tightened throughout the
exercise.
Variations
You can also perform this exercise using the
“Hammer” hold, palms facing inward.
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