Arm Exercises
Wrist Extension
Wrist Curl—with Wrist Flexion
START ACTION
START
• Reach down and grasp the Hand
Grips, palms facing forward,
fingertips down.
• Straighten, keeping your upper
arms and elbows by your sides,
elbows loose.
• Bend your elbows 90°, palms
up, and maintain that position
throughout the entire exercise.
• 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.
FINISH
START ACTION
START
• Grasp the Hand Grips, palm
facing down, keeping your
elbows flared slightly to the side,
elbows bent approximately 90°.
• Slowly curl the back of your fists
backward towards your forearms.
• Stop when wrists are 90°
from forearms or when you
experience discomfort.
• Slowly return to the
start position.
FINISH
Muscles worked:
Forearms
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees slightly bent and feet on
Standing Platform.
• 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 with
both arms simultaneously to save time.
Muscles worked:
Biceps; Forearms
Position:
Standing—Facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
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.
XTREME®2
