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Arm Exercises
Standing Wrist Curls – Wrist flexion from elbow flexed position
START FINISH
START
• Reach down and grasp the
Hand Grips, palms facing up,
then position your upper arms
against your sides.
• Bend your elbow to
approximately 90° and keep it
there throughout the exercise.
• Keep the shoulder and elbow
stationary, slowly curl your fists
up then inward toward the
forearms.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Biceps, Flexor Digitorum, Flexor Carpi
Radialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand on the platform facing the
engine.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and elbow,
only allowing the wrist joint to be
involved in the motion.
Standing Wrist Extension – Wrist extension from an elbow flexed position
START FINISH
START
• Reach down and grasp the
Hand Grips, palms facing
down, then position your
upper arms against your sides.
• Bend your elbow to
approximately 90° and keep it
there throughout the exercise.
• Keep the shoulder and elbow
stationary, slowly curl your fists
up then inward toward the
forearms.
• Slowly reverse the arcing
motion, bringing your hands
back to the Start position.
FINISH
Muscles worked:
Extensor Digitorum, Extensor Carpi
Ulnaris
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand on the platform facing the
engine.
• Keep abs tight, chest lifted and a
slight curve in the lower back.
• Stabilize the shoulder and elbow,
only allowing the wrist joint to be
involved in the motion.