Bowflex Xtreme - Barbell Biceps Curl - Elbow Extension; Reverse Barbell Biceps Curl - Elbow Extension

Arm Exercises
50
FINISH
START
START
FINISH
Muscles worked: This exercise develops
the back and top parts of your forearms
and is critical in helping to prevent injuries
like tennis elbow.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Fra m e
Leg Extension: R e m ove d
Starting position:
• Stand on the platform, with your
knees slightly bent.
• Grasp the hand grips with your
palms facing down and rest your
mid-forearms against your sides
with the elbows flared out
• Raise your chest, tighten your
trunk muscles and maintain a very
slight arch in your lower back.
Action:
• Slowly curl the back of your fists
towards the forearms.
• Sl ow ly re t u rn to the start i n g
p o s i t i on .
Key points:
• Move slow ly and keep tension
in the back of the fore a r ms at
a l l times.
• You can perform this exercise one
arm at a time to make it easier to
focus and isolate the back of your
forearms, or you can perform it
with both arms simultaneously to
save time.
Muscles worked: This exercise emphasizes
the front part of your forearms as well as
increasing the strength of your grip. It also
isometrically challenges your biceps
muscles, located on the front part of your
upper arms.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Squat Pu ll ey Frame
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Bend down and grasp the hand
grips with your palms facing
forward, fingertips down.
• Stand with your upper arms and
elbows by your sides.
• Lift your chest, tighten your trunk
muscles and maintain a very slight
arch in your lower back.
• Bend your arms 90º, palms up,
and hold that position throughout
the entire exercise.
Action:
• Slowly curl your fists towards the
front of your forearms.
• Keeping your forearms still, slowly
let your fists return to the starting
position.
Key points:
• Move slow l y and keep tension in
the front of the fore a rm at all times.
• Do not increase or decrease the
bend in your arms, perform the
entire motion at your wrist.
• Do not rock your body. Keep
your chest lifted, abs tight and
maintain a slight arch in your
lower back.
WRIST EXTENSION
WRIST CURL - w/ wrist flexion