Home Gym Owner's Manual

Arm Exercises
48
Arm Exercises
Standing Biceps Curl — Elbow Flexion (in supination)
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms stationary
and your elbows at your sides,
slowly curl the Hand Grips forward,
then upward and in towards your
shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the Start
position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
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.
Seated Triceps Extension — Elbow Extension
START ACTION
START
• Sit facing away from the Power
Rod® unit.
• Using an overhand grip, reach
behind you and grasp the Hand
Grips, bending your elbows until
your hands are near the top of your
head, palms facing up.
• Keep your arms in line with the
cables.
• Keeping your upper arms stationary,
slowly straighten your elbows
moving your arms in an arcing
motion upward, over your head until
they are approximately 90° 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.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep 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