Home Gym Owner's Manual

Arm Exercises
Arm Exercises
51
Reverse Curl — Elbow Flexion (in pronation)
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper arms
and elbows by your sides, elbows
loose.
• Keeping your palms facing down,
use your forearms to slowly bend
your elbows, curling the Hand
Grips forward, then upward and in
towards your shoulders.
• Keep your elbows at your sides and
your upper arms completely still.
• Slowly reverse the curling motion
and bring your arms back to Start
position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless, elbows at
your sides and your wrists straight.
• Keep your trunk muscles tight and maintain
a slight arch in lower back.
Seated Wrist Curl — Wrist Flexion
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
up, and rest your mid-forearms on
your lower thighs, allowing the
wrists to bend downward.
• Slowly curl your fists towards the
front of your forearms.
• Return to the Start position slowly,
without relaxing the muscle tension
in your wrists.
FINISH
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the front of
the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a slight arch in your lower
back.
• 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
perform it with both arms simultaneously to
save time.