Home Gym Owner's Manual

54
Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
START FINISH
START
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Bend your elbows until your
forearms are between 45-90˚
angles with your upper arms.
• 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 the Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your knees slightly bent and
feet on Platform.
• 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.
Triceps Kickback — Elbow Extension
START FINISH
START
• Reach down and grasp a
Hand Grip in one hand, palm
facing backward.
• Draw your elbow back
until the forearm is at
approximately a 90° angle to
the upper arm.
• Straighten your elbow,
keeping your upper arm
completely still.
• When arm is completely
straight, slowly return to the
Start position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your knees slightly bent and feet
on Platform.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• Keep one hand on the Back Pad to
stabilize yourself throughout motion.
• Keep triceps tightened throughout the
exercise.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.