Bowflex ULTIMATE 2 - Rope Pushdown; Resisted Dip

Arm Exercises
Standing Wrist Curl
START ACTION
START
• StraddletheSeatRail,
facing the Power Rod
®
units.
• Reachdownandgraspthe
Hand Grips, palms facing
forward.
• Straighten,keepingyour
upper arms and elbows by
your sides, elbows loose.
• Bendyourelbows90°,
palms up, and maintain that
position throughout the
entire exercise.
• Withyourupperarms
stationary and your elbows
at your sides, slowly curl
your fists toward the front
of your forearms.
• Keepingyourforearmsstill,
slowly let your fists return
to the Start position.
FINISH
Muscles worked:
Biceps; Flexor Digitorum,
Flexor Carpi Radialis
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepyourchestlifted,trunk
muscles tight and a very slight
arch in your lower back.
• Moveslowly,keepingtensionin
the front of your forearms at all
times.
• Donotincreaseordecreasethe
bend in your elbow during this
exercise—keep all motion in
the wrist.
• Donotrockyourbodybackand
forth during wrist motion.
Reverse Curl — Elbow Flexion (in pronation)
START ACTION
START
• StraddletheSeatRail,
facing the Power Rod
®
units.
• Reachdownandgraspthe
Hand Grips, palms facing
backward.
• Straighten,keepingyour
upper arms and elbows by
your sides, elbows loose.
• 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 Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• 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.
44