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Arm Exercises
Muscles worked: This exercise emphasizes the
back and top parts of your forearms. It also
isometrically challenges your elbow flexors,
located on the front part of your upper arms.
Pulley position: Narrow.
Starting position:
• Remove the bench and stand on the platform
facing the Power Rods.
• Bend down and grasp the handles with your
palms facing down.
• Stand with your upper arms by your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
• Bend your elbows 90 degrees hold that
elbow position throughout the entire
exercise.
Motion:
• Slowly curl your knuckles upward.
• Keeping your forearms still, slowly return to
the starting position.
Key points:
• Move slowly and never relax the wrist.
• Do not move your forearm or alter the bend
in your elbow. Perform the entire motion at
your wrist.
• Do not rock your body. Keep your chest
lifted, abs tight and maintain a slight arch in
your lower back.
STANDING WRIST EXTENSION
FINISH
START
Muscles worked: This exercise develops the
front part of your forearms as well as
increasing the grip strength.
Pulley position: Narrow.
Starting position:
• Sit facing the Power Rods with your knees
bent and feet flat on the bench.
• Grasp the handles with your palms facing up
and rest your entire forearms on your thighs,
allowing the wrists to bend above the knees .
• Raise your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
Motion:
• Slowly curl your fists toward the front of
your forearms.
• Slowly return to the starting position
without relaxing the wrists.
Key points:
• Move slowly and keep tension in the front 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 front of your forearms, or you can
perform it with both arms simultaneously to
save time.
SEATED WRIST CURL
FINISH
START