Muscles worked: This exercise develops the
front part of your forearms as well as increas-
ing the grip strength.
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
up and rest your entire forearms on your
thighs, allowing the wrists to bend above the
knees .
• Raise your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Motion:
• Slowly curl your fists toward the front of
your forearms.
• Slowly return to the starting position with-
out relaxing the wrists.
Key points:
• Move slowly and keep tension in the front 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 front of your forearms, or you can per-
form it with both arms simultaneously to
save time.
SEATED WRIST CURL
FINISH
START
FINISH
START
Muscles worked: This exercise emphasizes the
front part of your forearms as well as increases
the strength of your grip. 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 forward.
• 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 90 degrees, palms up, and
hold that position throughout the entire
exercise.
Motion:
• Slowly curl your fists upward.
• Keeping your forearms still, slowly let your
fists return to the starting position.
Key points:
• Move slowly and keep tension in the front of
the forearm at all times.
• 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 CURL
35
Arm Exercises
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