Owner`s manual

45
Arm Exercises
Seated Wrist Curl — Wrist Flexion
START ACTION
START
• SitfacingthePowerRod
®
units 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:
Flexor Digitorum;
Flexor Carpi Radialis
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.
Standing Wrist Extension
START ACTION
START
• StraddletheSeatRail,
facing the Power Rod
®
units.
• Reachdownandgraspthe
Hand Grips, palms facing
backward.
• Straighten,keepingyour
upper arms and elbows by
your sides.
• Bendyourelbows90°,and
hold that position for the
duration of this exercise.
• Slowlycurlthebackofyour
fists backward towards your
forearms.
• Stopwhenwristsare90°
from forearms or when you
experience discomfort.
• Keepingyourforearmsstill,
slowly return to the Start
position.
FINISH
Muscles worked:
Flexor Digitorum; Flexor Carpi
Ulnaris; Brachialis
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Moveslowlyandkeeptensionin
the wrists at all times.
• Keepyourchestlifted,trunk
muscles tightened, and a very
slight arch in your lower back.
• Donotincreaseordecreasethe
bend in your elbow—perform the
entire motion at your wrist.
• Donotrockyourbodyduringthis
exercise.