Bowflex Revolution Owner's Manual download pdf (Page 62)

Arm Exercises

Lying 45° Triceps Extension — Elbow Extension

START FINISH

START

• Lie flat on the Bench, head

toward the engine. Keep your

knees bent and your feet on or

near the floor.

• Reach overhead and grasp the

Hand Grips, palms facing up.

• Keep your elbows bent, bringing

your upper arms to the front, at

approximately a 45° angle from

the front of your torso.

• Keeping your upper arms

stationary and next to your

torso, straighten your arms in an

arcing motion upward then down

toward your legs.

• Fully straighten your arms and

then, with a controlled motion,

slowly bring your arms back to

the Start position without moving

your upper arms.

FINISH

Muscles worked:

Triceps

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

9

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine aligned,

and a slight arch in your lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Cross Triceps Extension

START FINISH

START

• Sit facing away from the engine.

• Reach one hand over the

opposite shoulder (right hand

over left and vice versa) and

grasp a Hand Grip using a

hammer style grip. Bend your

elbow until your hand is above

your chest.

• With your free hand, stabilize the

active hand at the elbow.

• Keeping your upper arm

stationary, straighten your elbow,

slowly extending your arm

outward, using an arcing motion

• Fully extend the elbow.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Triceps

Bench Position:

45˚ incline

Accessory:

Hand Grips

Adjustable Arm Position:

7 or 8

Success Tips

• Keep your upper arm motionless and

your wrists straight.

• Keep your chest lifted, pinch your

shoulder blades together and maintain a

slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

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