Bowflex Motivator 2 Owners Manual - Page 54

Arm Exercises Muscles worked: Forearms; Brachialis Bench Position: Removed Accessory: Hand Grips Pulleys: Chest Bar Standing Wrist Extension START FINISH 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 exercise. START • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides. • Bend your elbows 90°, and hold that position for the duration of this exercise. ACTION • Slowly curl the back of your fists backward towards your forearms. • Stop when wrists are 90° from forearms or when you experience discomfort. • Keeping your forearms still, slowly return to the Start position. Muscles worked: Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower "Rope" Pushdown - Elbow Extension START FINISH 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 exercise, using controlled motion. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. 52 START • Straddle the Seat Rail, facing the Power Rod® unit. • With each hand, grasp the opposite Hand Grip (right to left, etc.), palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust for comfort). • Cross the cables, palms facing each other, as if grabbing a rope. • Keep your elbows bent, upper arms at your sides. ACTION • Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near 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 Hand Grips back to the Start position. Arm Exercises