Arm Exercises
Standing Wrist Curl
START
ACTION
START
s 3TRADDLETHE3EAT2AIL
facing the Power Rod
®
units.
s 2EACHDOWNANDGRASPTHE
Hand Grips, palms facing
forward.
s 3TRAIGHTENKEEPINGYOUR
upper arms and elbows by
your sides, elbows loose.
s "ENDYOURELBOWS
palms up, and maintain that
position throughout the
entire exercise.
s 7ITHYOURUPPERARMS
stationary and your elbows
at your sides, slowly curl
your fists toward the front
of your forearms.
s +EEPINGYOURFOREARMSSTILL
slowly let your fists return
to the Start position.
FINISH
Muscles worked:
Biceps; Flexor Digitorum,
Flexor Carpi Radialis
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPYOURCHESTLIFTEDTRUNK
muscles tight and a very slight
arch in your lower back.
s -OVESLOWLYKEEPINGTENSIONIN
the front of your forearms at all
times.
s $ONOTINCREASEORDECREASETHE
bend in your elbow during this
exercise—keep all motion in
the wrist.
s $ONOTROCKYOURBODYBACKAND
forth during wrist motion.
Reverse Curl
— Elbow Flexion (in pronation)
START
ACTION
START
s 3TRADDLETHE3EAT2AIL
facing the Power Rod
®
units.
s 2EACHDOWNANDGRASPTHE
Hand Grips, palms facing
backward.
s 3TRAIGHTENKEEPINGYOUR
upper arms and elbows by
your sides, elbows loose.
s +EEPINGYOURPALMSFACING
down, use your forearms to
slowly bend your elbows,
curling the Hand Grips
forward, then upward and
in towards your shoulders.
s +EEPYOURELBOWSATYOUR
sides and your upper arms
completely still.
s 3LOWLYREVERSETHECURLING
motion and bring your arms
back to Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPYOURUPPERBODY
motionless, elbows at your sides
and your wrists straight.
s +EEPYOURTRUNKMUSCLESTIGHT
and maintain a slight arch in
lower back.
44
