Home Gym Owner's Manual

Arm Exercises
50
Arm Exercises
Standing Wrist Curl
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 upper arms
and elbows by your sides, elbows
loose.
• Bend your elbows 90°, palms
up, and maintain that position
throughout the entire exercise.
• With your upper arms stationary and
your elbows at your sides, slowly
curl your fists toward the front of
your forearms.
• Keeping your forearms still, slowly
let your fists return to the Start
position.
FINISH
Muscles worked:
Biceps; Forearms
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, trunk muscles tight
and a very slight arch in your lower back.
• Move slowly, keeping tension in the front of
your forearms at all times.
• Do not increase or decrease the bend in
your elbow during this exercise—keep all
motion in the wrist.
• Do not rock your body back and forth during
wrist motion.
Seated Wrist Extension
START ACTION
START
• Sit facing the Power Rod® unit
with your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench to
maintain physical and cable tension
throughout exercise.
• Grasp the Hand Grips, palm facing
down, and rest your mid-forearms
on your lower thighs, keeping your
elbows flared slightly to the side.
• Slowly curl the back of your fists
backward towards your forearms.
• Stop when wrists are 90° from
forearms or when you experience
discomfort.
• Slowly return to the Start position.
FINISH
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly and keep tension in the back
of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• You may perform this exercise one arm at a
time to make it easier to focus and isolate
the back of your forearms, or with both arms
simultaneously to
save time.