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39
Arm Exercises
Seated Wrist Extension
Standing Wrist Curl
Muscles worked:
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
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 you
can perform it with both arms simultane-
ously to save time.
Muscles worked:
Biceps and Forearms
Bench Position:
Removed
Accessory:
Handgrips
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.
START FINISH
START FINISH
Start
• Sit on the Bench, facing the
Power Rod
®
unit, knees bent,
and feet together and flat on the
Bench. Sit far enough back on
the Bench to maintain physical
and cable tension throughout the
exercise.
• Grasp the Handgrips, palm
facing down, and rest your mid-
forearms on your lower thighs,
keeping your elbows flared
slightly to the side.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Reach down and grasp the
Handgrips.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Bend your elbows 90
o
, palms
up, and maintain that position
throughout the entire exercise.
Action
• Slowly curl the back of your fists
backward toward your forearms.
• Stop when wrists are 90
o
from
forearms or when you experi-
ence discomfort.
• Slowly return to the Start
position.
Action
• 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.
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