Schwinn SCHWIN COMP - Standing Wrist Extension; Seated Wrist Extension

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Muscles worked: This exercise develops the
back and top parts of your forearms and is
critical in helping to prevent injuries like ten-
nis elbow.
Bench Position: Flat Bench
Accessory Used: Hand Grips
Starting position:
• Sit on the bench facing the Power Rods with
your knees bent and feet flat on the bench.
• Grasp the hand grips with your palms facing
down and rest your mid-forearms on your
upper legs with the 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 exercise.
• Raise your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Motion:
• Slowly curl the back of your fists toward the
forearms.
• Slowly return to the starting position.
Key points:
• Move slowly and keep tension in the back of
the forearms at all 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 per-
form it with both arms simultaneously to
save time.
SEATED WRIST EXTENSION
Muscles worked: This exercise emphasizes the
back and top parts of your forearms. It also
isometrically challenges your elbow flexors,
located on the front part of your upper arms.
Bench Position: Removed
Seat Position: Back and Locked
Accessory Used: Hand Grips
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods.
• Bend down and grasp the hand grips with
your palms facing down.
• Stand with your upper arms by your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
• Bend your elbows 90 degrees hold that
elbow position throughout the entire exer-
cise.
Motion:
• Slowly curl your knuckles upward.
• Keeping your forearms still, slowly return to
the starting position.
Key points:
• Move slowly and never relax the wrist.
• Do not move your forearm or alter the bend
in your elbow. Perform the entire motion at
your wrist.
• Do not rock your body. Keep your chest lift-
ed, abs tight and maintain a slight arch in
your lower back.
STANDING WRIST EXTENSION
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Arm Exercises
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