Wrist Extension (BowFlex Seated)

Muscles worked: This exercise develops the back and top parts of your forearms and is critical in helping to prevent injuries like tennis elbow. Pulley position: Narrow only. Starting position: • Sit facing the Power Rods® with your knees bent and feet flat on the bench. • Grasp the handles with your palms facing down and rest your mid-forearms on your upper legs with the elbows flared out to the sides wider than the shoulders. • Be sure to sit far enough back on the bench to maintain tension throughout the exercise. • Raise your chest, tighten your trunk muscles and maintain a very slight arch in your lower back. Motion: • Slowly curl the back of your fists toward the forearms. • Slowly return to the starting position. Key points: • Move slowly and keep tension in the back of the forearms at all times. • You can perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or you can perform it with both arms simultaneously to save time.
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