Arm Exercises
Lying Biceps Curl
— Elbow Flexion (in supination)
START
ACTION
START
s 3ITONTHEBENCHFACING
the Power Rod
®
units. Keep
your knees bent and feet
flat on the floor.
s 'RASPTHE(AND'RIPS
keeping your arms straight
and palms up.
s ,IEBACKCOMPLETELYWITH
your head supported by the
bench.
s #URLTHE(AND'RIPFORWARD
and up, toward your
shoulder, making sure
to keep your upper arm
completely motionless and
your elbows at your sides.
s 3LOWLYBRINGYOURARM
back to the Start position,
maintaining the same arc of
motion.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s +EEPYOURUPPERARMSMOTIONLESS
and your wrists straight
throughout the entire exercise.
s +EEPYOURCHESTLIFTEDSPINE
straight, and a slight arch in your
lower back.
Seated Wrist Extension
START
ACTION
START
s 3ITFACINGTHE0OWER2OD
®
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.
s 'RASPTHE(AND'RIPS
palm facing down, and rest
your mid-forearms on your
lower thighs, keeping your
elbows flared slightly to the
side.
s 3LOWLYCURLTHEBACKOFYOUR
fists backward towards your
forearms.
s 3TOPWHENWRISTSARE
from forearms or when you
experience discomfort.
s 3LOWLYRETURNTOTHE3TART
position.
FINISH
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
s -OVESLOWLYANDKEEPTENSION
in the back of the forearms at all
times.
s +EEPYOURCHESTLIFTEDTRUNK
muscles tightened, and a very
slight arch in your lower back.
s 9OUMAYPERFORMTHISEXERCISE
one arm at a time to make it
easier to focus and isolate the
back of your forearms, or with
both arms simultaneously to save
time.
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