53
Arm Exercises
Reverse Curl — Elbow Flexion (in pronation)
Seated Wrist Curl — Wrist Flexion
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 up, and rest your mid-
forearms on your lower thighs,
allowing the wrists to bend
downward.
• Slowly curl your fists towards the
front of your forearms.
• Return to the Start position
slowly, without relaxing the
muscle tension in your wrists.
FINISH
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rods®.
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Keeping your palms facing down,
use your forearms to slowly bend
your elbows, curling the Hand
Grips forward, then upward and
in towards 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.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
Muscles worked:
Forearms
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly, keeping tension in the
front of the 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
simultaneously to save time.
