Bowflex ULTIMATE 2 - Seated Wrist Curl; Standing Wrist Extension

Arm Exercises
Lying Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
• Sitonthebench,facing
the Power Rod
®
units. Keep
your knees bent and feet
flat on the floor.
• GrasptheHandGrips,
keeping your arms straight
and palms up.
• Liebackcompletelywith
your head supported by the
bench.
• CurltheHandGripforward
and up, toward your
shoulder, making sure
to keep your upper arm
completely motionless and
your elbows at your sides.
• Slowlybringyourarm
back to the Start position,
maintaining the same arc of
motion.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepyourupperarmsmotionless
and your wrists straight
throughout the entire exercise.
• Keepyourchestlifted,spine
straight, and a slight arch in your
lower back.
Seated Wrist Extension
START ACTION
START
• SitfacingthePowerRod
®
units with your knees bent,
feet together and flat on the
bench. Sit far back enough
on the bench to maintain
physical and cable tension
throughout exercise.
• GrasptheHandGrips,
palm facing down, and rest
your mid-forearms on your
lower thighs, keeping your
elbows flared slightly to the
side.
• Slowlycurlthebackofyour
fists backward towards your
forearms.
• Stopwhenwristsare90°
from forearms or when you
experience discomfort.
• SlowlyreturntotheStart
position.
FINISH
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Moveslowlyandkeeptension
in the back of the forearms at all
times.
• Keepyourchestlifted,trunk
muscles tightened, and a very
slight arch in your lower back.
• Youmayperformthisexercise
one arm at a time to make it
easier to focus and isolate the
back of your forearms, or with
both arms simultaneously to save
time.
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