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Arm Exercises
Rope Pushdowns – Elbow extension
START FINISH
START
• Cross your arms and grasp the
Hand Grips (right hand on
left handle, left hand on right
handle) palms facing slightly
down with a hammer style grip.
• Bring hands toward each other,
in front of you, until they are
positioned as if your holding a
rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
down and back.
• Extend your elbows
completely straight, reverse
the motion, slowly returning
to the Start position
maintaining tension on the
muscle.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep knees slightly bent, feet flat on
the platform.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.
Standing Hammer Grip Curls – Elbow flexion neutral
START FINISH
START
• Reach down and grasp the
Hand Grips with a hammer
style grip.
• Press your upper arms into
your sides.
• Keeping the upper arms
stationary and elbows at your
sides, Slowly curl the handles
forward then upward toward
the shoulders.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps, Brachialis, Brachioradialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees slightly bent, feet flat on
the platform.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and wrist,
only allowing the elbow joint to be
involved in the motion.