Filter
Top Products
42
Arm Exercises
FINISH
START
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: Narrow.
Seated position:
• Sit facing the Power Rods, knees bent with
one foot resting on the bench and one on the
floor. Angle the elevated leg toward the
opposite pulley (right leg toward left pulley).
• Grasp the opposite handle (right hand to left
pulley) and rest the back of your upper arm
near your elbow, on the elevated knee.
• Maintain erect spinal alignment.
Motion:
• Curl the forearm toward the upper arm,
keeping your upper arm and shoulder blade
completely still.
• Slowly return to the starting position
without relaxing the biceps.
Key points:
• Do not rock the upper body while bending
your elbow.
• Keep wrist straight.
• Keep your chest lifted, trunk muscles tight
and maintain a very slight arch in your lower
back.
SEATED BICEPS CURL — Elbow Flexion (in supination)
FINISH
START
Muscles worked: This exercise develops the
back and top parts of your forearms and is
critical in helping to prevent injuries like
tennis elbow.
Pulley position: Narrow only.
Starting position:
• Sit facing the Power Rods with your knees
bent and feet flat on the bench.
• Grasp the handles with your palms facing
down and rest your mid-forearms on your
upper legs with the elbows flared out to the
sides wider than the shoulders.
• Be sure to sit far enough back on the bench
to maintain tension throughout the exercise.
• Raise your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Motion:
• Slowly curl the back of your fists toward the
forearms.
• Slowly return to the starting position.
Key points:
• Move slowly and keep tension in the back of
the forearms at all times.
• You can 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.
SEATED WRIST EXTENSION