Owner`s manual

56
Arm Exercises
Arm Opposition Push-Pull
START FINISH
START
• Grasp the Hand Grips, keeping the
one attached to the raised freearm
in a Hammer Grip and the one
attached to the lowered freearm in
an underhand grip.
• Straighten your arm toward the
lower pulley, and bend the other
arm at a 90º angle from your upper
arm.
• Slowly curl your arm toward your
shoulder while extending your
other arm toward your hip.
• Slowly reverse, returning to Start
position.
• This is an opposing motion
exercise. Arms will move
in opposite directions
simultaneously.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 and 9
Success Tips
• Lift your chest and 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.
Standing Wrist Extension – Wrist extension from an elbow flexed position
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing down, then
position your upper arms against
your sides.
• Bend your elbow to
approximately 90º and keep it
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:
Extensor Digitorum; Extensor Carpi Ulnaris
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.