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Arm Exercises
Seated Wrist Extension
Standing Wrist Curl
Muscles worked:
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, and keep tension in the
back of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• You may perform this exercise one
arm at a time to make it easier to focus
and isolate the back of your forearms,
or you can perform it with both arms
simultaneously to save time.
Muscles worked:
Biceps and Forearms
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, trunk muscles
tight, and a very slight arch in your
lower back.
• Move slowly, keeping tension in the
front of your forearms at all times.
• Do not increase or decrease the bend
in your elbow during this exercise—
keep all motion in the wrist.
• Do not rock your body back and forth
during wrist motion.
START FINISH
START FINISH
Start
• Sit on the Bench, facing
the Power Rod
®
unit, knees
bent, and feet together and
flat on the Bench. Sit far
enough back on the Bench to
maintain physical and cable
tension throughout the exer
-
cise.
• Grasp the Handgrips, palm
facing down, and rest your
mid-forearms on your lower
thighs, keeping your elbows
flared slightly to the side.
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Reach down and grasp the
Handgrips.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
• Bend your elbows 90
o
,
palms up, and maintain that
position throughout the entire
exercise.
Action
• Slowly curl the back of your
fists backward toward your
forearms.
• Stop when wrists are 90
o
from
forearms or when you experi
-
ence discomfort.
• Slowly return to the Start
position.
Action
• With your upper arms sta-
tionary and your elbows at
your sides, slowly curl your
fists toward the front of your
forearms.
• Keeping your forearms still,
slowly let your fists return to
the Start position.