Bowflex ULTIMATE - Grip and Curl Variations

Arm Exercises
STANDING WRIST EXTENSION
Muscles worked: This exeivise emphasizes the
back and top parts of your forearms. It also
isometlically challenges your elbow flexors,
located on the front part of yore upper arms.
Pulley position: Narro_v:
Starting position:
• Remove the hench and stand oil tile plat%rm
facing tlle Power Rods.
• Bend down and grasp the handles with your
pahns facing down.
• Stand with yore upper arms by your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight aich in yore lower
back.
• Bend your elbows 90 degrees hold that
elbow position throughout the entire
exeicise.
Motion:
• Slowly curl yore knuckles upward.
• Keeping your foremms still, slowly return to
the starting position.
Key points:
• Move slowly and never relax the wrist.
• Do not move yore forearm or alter the hend
in your elbow. Perform the entire motion at
your wrist.
• Do not rock your hod> KeeI) your chest
lifted, abs tight and maintain a slight arch in
your lower hack.
START
FINISH
SEATED WRIST CURL
Muscles worked: This exeivise develops the
front part of your foremms as well as
increasing the grip stlength.
Pulley position: Narro_
Starling position:
• Sit facing the Power Rods with your knees
bent and feet flat on the hench.
• Grasp the handles with your pahns facing up
and rest your entire forearms oi) your thighs,
allowing the wrists to bend above the knees.
• Raise your chest, tighten yore trtmk muscles
and maintain a very slight aich in yore lower
back.
Motion:
• Slowly curl yore fists toward the fi'ont of
your forearms.
• Slowly retmn to the starting position
without relaxing the wrists.
Key points:
• Move slowly and keep tension in the Dont of
the forearms at all times.
• You can perform this exeivise one ann at a
time to make it easier to focus and isolate
the fiont of your foiearms, or you can
perform it with both arms simultaneously to
save time.
START
FINISH
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