Bowflex Elite™ Plus home gym - Manual (Page 80)

56
Arm Exercises
Standing Wrist Extension
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• 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
“Rope” Pushdown
— Elbow Extension
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• With each hand, grasp the
opposite Hand Grip (right to left,
etc.), palms facing down.
• Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
• Cross the cables, palms facing
each other, as if grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the Start position.
FINISH
Muscles worked:
Forearms; 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.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.