Home Gym Assembly Instructions

52
Arm Exercises
Seated Wrist Extension
Standing Wrist Curl
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rods®.
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Bend your elbows 90°, palms
up, and maintain that position
throughout the entire exercise.
• With your upper arms stationary
and your elbows at your sides,
slowly curl your fists toward the
front of your forearms.
• Keeping your forearms still,
slowly let your fists return to the
Start position.
FINISH
START ACTION
START
• Sit facing the Power Rods® with
your knees bent, feet together
and flat on the bench. Sit far
back enough on the bench to
maintain physical 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 side.
• Slowly curl the back of your fists
backward towards your forearms.
• Stop when wrists are 90° from
forearms or when you experience
discomfort.
• Slowly return to the Start
position.
FINISH
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
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
Muscles worked:
Biceps; Forearms
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, trunk muscles
tight and a very slight arch in your
lower back.
• Move slowly, keeping tension in the
front of your forearms at all times.
• Do not increase or decrease the bend in
your elbow during this exercise—keep
all motion in the wrist.
• Do not rock your body back and forth
during wrist motion.