Owner`s manual

55
Arm Exercises
Standing Wrist Curls – Wrist flexion from elbow flexed position
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing up, then
position your upper arms against
your sides.
• Bend your elbows to
approximately 90º and keep them
there throughout the exercise.
• Keep the shoulder and elbow
stationary, slowly curl your
fists up then inward toward the
forearms.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps, Flexor Digitorum, Flexor Carpi
Radialis
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand on the platform facing the engine.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and elbow, only
allowing the wrist joint to be involved in
the motion.
Concentration Biceps Curl — Flexion (in supination)
START FINISH
START
• Stand on the Platform, one side
facing the engine.
• With the inside hand, grasp the
Hand Grip closest to you.
• Keeping your back straight, bend
at your hips and knees until your
trunk is parallel to the floor.
• Place your free hand on your
thigh to stabilize.
• Slowly curl your the Hand Grip
away from the Cable and then
upward toward your shoulder.
Keep your upper arm completely
motionless and elbow pointing
directly at the floor at all times.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing right or left.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper body motionless and
your wrists straight.
• Bend from the hips, not the waist.
• Elbow should point toward the floor at all
times.
• Keep chest lifted, trunk muscles tight
and maintain a slight arch in lower
back.
• Keep your spine aligned throughout
movement.