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Arm Exercises
Reverse Curl—Elbow Flexion (in pronation)
Seated Wrist Curl — Wrist Flexion
Muscles Worked:
Brachialis, Brachioradialis, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless,
elbows at your sides, and your wrists
straight.
• Keep your trunk muscles tight, and
maintain a slight arch in lower back.
Muscles Worked:
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the
front of your 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.
START FINISH
START FINISH
Start
• Straddle the Seat Rail, facing
the Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing back-
ward.
• Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Start
• Sit on the Bench, facing the
Power Rod
®
unit, knees bent,
feet together and flat on the
Chest Bar. Sit far enough back
on the bench to maintain
physical and cable tension
throughout exercise.
• Grasp the Handgrips, palm
facing up, and rest your
mid-forearms on your lower
thighs, allowing the wrists to
bend downward.
Action
• Keeping your palms facing
down, use your forearms
to slowly bend your elbows,
curling the Handgrips
forward, then upward and in
toward your shoulders.
• Keep your elbows at your sides
and your upper arms com
-
pletely still.
• Slowly reverse the curling
motion and bring your arms
back to Start position.
Action
• Slowly curl your fists toward
the front of your forearms.
• Slowly return to the Start
position without relaxing the
muscle tension in your wrists.