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40
Arm Exercises
Reverse Curl—Elbow Flexion (in pronation)
Seated Wrist Curl — Wrist Flexion
Muscles Worked:
Brachialis, Brachioradialis, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless, elbows
at your sides, and your wrists straight.
• Keep your trunk muscles tight, and main-
tain a slight arch in lower back.
Muscles Worked:
Forearms
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the front
of your forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a slight arch in your lower
back.
• You can perform this exercise one arm
at a time to make it easier to focus and
isolate the front of your forearms, or you
can perform it with both arms simultane-
ously to save time.
START FINISH
START FINISH
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• Reach down and grasp the
Handgrips, palms facing back-
ward.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
Start
• Sit on the Bench, facing the
Power Rod
®
unit, knees bent,
feet together and flat on the
Chest Bar. Sit far enough
back on the bench to maintain
physical and cable tension
throughout exercise.
• Grasp the Handgrips, palm facing
up, and rest your mid-forearms
on your lower thighs, allowing
the wrists to bend downward.
Action
• Keeping your palms facing down,
use your forearms to slowly
bend your elbows, curling the
Handgrips forward, then upward
and in toward your shoulders.
• Keep your elbows at your sides
and your upper arms completely
still.
• Slowly reverse the curling
motion and bring your arms back
to Start position.
Action
• Slowly curl your fists toward the
front of your forearms.
• Slowly return to the Start
position without relaxing the
muscle tension in your wrists.
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