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41
Arm Exercises
Standing Wrist Extension
“Rope” Pushdown—Elbow Extension
Muscles worked:
Forearms; Brachialis
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Move slowly, and keep tension in the
wrists at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Do not increase or decrease the bend in
your elbow—perform the entire motion at
your wrist.
• Do not rock your body during this exer-
cise.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight, and
maintain a slight arch in lower back.
• Tighten the triceps throughout the exer-
cise, using controlled motion.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
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.
• Bend your elbows 90
o
, and hold
that position for the duration of
this exercise.
Start
• Straddle the Seat Rail, facing the
Power Rod
®
unit.
• With each hand, grasp the oppo-
site Handgrip (right to left, etc.),
palms facing down.
• Stand approximately 2–3 feet
(.6–.9 meters) from Lat Tower
(adjust for comfort).
• Cross the cables, palms facing
each other, as if grabbing a rope.
• Keep your elbows bent and
upper arms at your sides.
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.
• Keeping your forearms still,
slowly return to the Start
position.
Action
• Keeping your upper arms sta-
tionary, elbows next to trunk,
slowly straighten your arms
downward in a gentle arc until
your hands are near the tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Handgrips back to
the Start position.
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