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Arm Exercises
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Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Seated in the 45 degree position, reach
straight behind your body, grasp the handles,
and bend your elbows until your hands are
near your chest and your palms are facing
toward the floor.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are directly "in line"
with the cables, palms facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight,
comfortable, arch in your lower back.
Motion:
• Keeping your upper arms stationary, slowly
bend your elbows allowing your hands to
move in an arcing motion toward your head.
• Stop when the elbows are approximately 90
degrees or as comfort dictates.
• Slowly reverse your arcing motion and
straighten your elbows are fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
SEATED TRICEPS EXTENSION — Elbow Extension
Muscles worked: This exercise emphasizes
and develops the biceps muscles, which are
located on the front of your upper arms and
are primarily responsible for bending your
elbows, as well as the brachialis and
brachioradialis.
Pulley position: Wide or narrow (wide will
work ideally for most people due to the angle
created in the arm (carrying angle) in the palm
forward (supinated position).
Starting position:
• Remove the bench and stand on the
platform, straddle the rail, facing the Power
Rods.
• Bend down and grasp the handles with your
palms facing forward.
• Stand with your upper arms by your sides
(although not "smashed" against them). Lift
your chest, tighten your abdominals and
maintain a very slight arch in your lower
back.
Motion:
• Curl handles forward, then upward, and
then in toward shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position by
performing the same arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
STANDING BICEPS CURL — Elbow Flexion (in supination)