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Arm Exercises
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Muscles worked: This exercise emphasizes the
front part of your forearms as well as increases
the strength of your grip. 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 forward.
• Stand with your upper arms and elbows by
your sides.
• Lift your chest, tighten your trunk muscles
and maintain a very slight arch in your lower
back.
• Bend your arms 90 degrees, palms up, and
hold that position throughout the entire
exercise.
Motion:
• Slowly curl your fists upward.
• Keeping your forearms still, slowly let your
fists return to the starting position.
Key points:
• Move slowly and keep tension in the front of
the forearm at all times.
• 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 CURL
Muscles worked: This exercise emphasizes the
deep arm muscle (brachialis) while involving
the front forearm muscle (brachioradialis) and
the biceps as well.
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/backward.
• Stand with your arms by your sides.
• Lift your chest, tighten your abdominals and
maintain a very slight arch in your lower
back.
Motion:
• Keeping the palms facing down, slowly curl
the handles forward, then upward, then in
toward your shoulders while keeping your
elbows at your sides and your upper arms
completely still.
• Slowly lower to the starting position.
Key points:
• Keep elbows from moving forward and
backward.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain
a very slight arch in your lower back.
REVERSE CURL — Elbow Flexion (in pronation)