Home Gym Owner's Manual

37
Arm Exercises
Seated Triceps Extension—Elbow Extension
Standing Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your knees bent, feet flat on the
floor.
• Lay your head back against the bench.
• Keep your chest lifted, shoulders
pinched together, and a very slight
arch in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion.
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, abs tight, and a
very slight arch in your lower back.
• Keep your elbows at your sides and
your wrists straight.
START FINISH
START FINISH
Start
• Sit facing away from the
Power Rod
®
unit.
• Using an overhand grip,
reach behind you and grasp
the Handgrips, bending your
elbows until your hands are
near the top of your head,
palms facing up.
• Keep your arms in line with
the cables.
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing
forward.
• Straighten, keeping your arms
by your sides, elbows loose.
Action
• Keeping your upper arms sta-
tionary, slowly straighten your
elbows, moving your arms
in an arcing motion upward
over your head until they are
approximately 90
o
from your
torso.
• Stop the motion before
your elbows are completely
straight, and then reverse
your motion, slowly returning
to the Start position without
relaxing muscle tension.
Action
• Keeping your upper arms
stationary and your elbows
at your sides, slowly curl the
Handgrips forward, then
upward and in toward your
shoulders.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.