57
Arm Exercises
Seated Triceps Extension—Elbow Extension
Standing Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent, feet flat on the
floor.
• Lay your head back against the bench.
• Keep your chest lifted, shoulders pinched
together, and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten the triceps throughout the exer
-
cise, using controlled motion.
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
START FINISH
START FINISH
Start
• Sit facing away from the Power
Rod
®
unit.
• Using an overhand grip, reach
behind you and grasp the
Handgrips, bending your elbows
until your hands are near the top
of your head, palms facing up.
• Keep your arms in line with the
cables.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
Action
• Keeping your upper arms sta-
tionary, slowly straighten your
elbows, moving your arms in an
arcing motion upward over your
head until they are approximately
90
o
from your torso.
• Stop the motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
Action
• Keeping your upper arms sta-
tionary and your elbows at your
sides, slowly curl the Handgrips
forward, then upward and in
toward your shoulders.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
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