Owner`s manual

52
Arm Exercises
VARIATION
Standing Hammer Grip Curl – Elbow flexion neutral
START FINISH
• Reach down and grasp the Hand
Grips with a hammer style grip.
• Press your upper arms into your
sides.
• Keeping the upper arms
stationary and elbows at your
sides, slowly curl the handles
forward then upward toward the
shoulders.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees slightly bent, feet flat on the
floor.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.
Standing Biceps Curl – Elbow flexion from a shoulder extended position
START FINISH
START
• Reach back and grasp the Hand
Grips with your arms extended
backward.
• Do not let your arms go
completely straight, maintain
tension on the biceps.
• Keep the upper arms stationary
and elbows back.
• Slowly curl the Hand Grips
forward then upward toward the
shoulders.
• Only curl forward until the cable
comes close, but does not touch
your forearm.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand in front of the platform facing
away from the engine with a staggered
step for more stability. (The back foot
may be on the platform).
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.