Bowflex ULTIMATE - Seated Biceps Curl; Seated Wrist Extension

Arm Exercises
SEATED BICEPS CURL
Elbow Flexion (in supination)
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 yore
elbows, as well as the brachialis and
brachioradialis.
Pulley position: Narrow.
Key points:
• Do not rock the upper body while hending
yore elho_
• Kee I) wrist straight.
• Kee I) yore chest lifted, trunk muscles tight
and maintain a very slight arch in your lower
back.
Seated position:
• Sit facing the Power Rods, knees bent with
one foot resting on the hench and one on the
floor. Angle the elevated leg toward the
opposite pulley (right leg toward left pulley).
• Grasp the opposite handle (right hand to lePL
pulley) and rest the back of your upper arm
near your elbow on the elevated knee.
• Maintain erect spinal alignment.
Motion:
• Curl tire forearm toward the upper arm,
keeping your upper arm and shoulder blade
completely still.
• Slowly return to the starting position
without relaxing the biceps.
START
FINISH
SEATED WRIST EXTENSION
Muscles worked: This exercise develops the
back and top parts of yore forearms and is
critical in helping to prevent injuries like
tennis elbow.
Pulley position: Narrow only.
Starting position:
• Sit facing the Power Rods with your knees
bent and feet flat on tire bench.
• Grasp the handles with your pahns facing
down and rest your mid forearms on your
upper legs with tire elbows flared out to the
sides wider than the shoulders.
• Be sure to sit far enough back on the bench
to maintain tension throughout the exe_vise.
• Raise yore chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Motion:
• Slowly cuff tire hack of yore fists toward tire
forearms.
• Slowly return to the starting position.
Key points:
• Move slowly and kee I) tension in the hack of
the forearms at all times.
• You can perform this exercise one arm at a
time to make it easier to focns and isolate
the back of your forearms, or you can
perform it with hoth arms sinmltaneously
to save time.
START
FINISH
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