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Arm Exercises
Lying Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Sit on the bench, facing the
engine. Keep your knees bent
and feet flat on the platform.
• Grasp the Hand Grips with
your palms up and arms
slightly bent, keeping tenstion
on the muscle.
• Lie back completely with your
head supported by the bench.
• Curl the Hand Grip forward
and up, toward your shoulder,
making sure to keep your
upper arm completely
motionless and your elbows at
your sides.
• Slowly bring your arm back to
the Start position, maintaining
the same arc of motion.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your upper arms motionless
and your wrists straight throughout
the entire exercise.
• Keep your chest lifted, spine straight,
and a slight arch in your lower back.
Seated Wrist Extension
START FINISH
START
• Sit facing the engine with
your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench
to maintain muscle and cable
tension throughout exercise.
• Grasp the Hand Grips, palm
facing down, and rest your
mid-forearms on your lower
thighs, keeping your elbows
flared slightly to the sides.
• Slowly curl the back of your
fists backward towards your
forearms.
• Move the wrist to full
extension.
• Slowly return to the Start
position.
FINISH
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
9
Success Tips
• Move slowly and keep tension in the
back of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in
your lower back.
• You may perform this exercise one
arm at a time to make it easier
to focus and isolate the back of
your forearms, or with both arms
simultaneously to save time.
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