Home Gym Owner's Manual

41
Arm Exercises
Standing Wrist Extension
“Rope” Pushdown—Elbow Extension
Muscles worked:
Forearms; Brachialis
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, and keep tension in the
wrists at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• Do not increase or decrease the bend
in your elbow—perform the entire
motion at your wrist.
• Do not rock your body during this
exercise.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight, and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
START FINISH
START FINISH
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing back-
ward.
• Straighten, keeping your
upper arms and elbows by
your sides.
• Bend your elbows 90
o
, and
hold that position for the
duration of this exercise.
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• With each hand, grasp the
opposite Handgrip (right to
left, etc.), palms facing down.
• Stand approximately 2–3 feet
(.6–.9 meters) from Lat Tower
(adjust for comfort).
• Cross the cables, palms facing
each other, as if grabbing a
rope.
• Keep your elbows bent and
upper arms at your sides.
Action
• Slowly curl the back of your
fists backward toward your
forearms.
• Stop when wrists are 90
o
from
forearms or when you experi
-
ence discomfort.
• Keeping your forearms still,
slowly return to the Start
position.
Action
• Keeping your upper arms
stationary, elbows next to
trunk, slowly straighten your
arms downward in a gentle
arc until your hands are near
the tops of your thighs, hands
and elbows straightened and
directly in line with shoulders.
• Keeping your triceps tight
-
ened, slowly reverse the
arcing motion and bring the
Handgrips back to the Start
position.