Bowflex Revolution Owner's Manual download pdf (Page 63)

61

Arm Exercises

Rope Pushdowns – Elbow extension

START FINISH

START

• Cross your arms and grasp the

Hand Grips (right hand on left

handle, left hand on right handle)

palms facing slightly down with a

hammer style grip.

• Bring hands toward each other,

in front of you, until they are

positioned as if your holding a

rope.

• Keep your elbows bent, upper

arms at your sides.

• Keeping the upper arms

stationary, straighten your

elbows, bringing your hands

down and back.

• Extend your elbows completely

straight, reverse the motion,

slowly returning to the Start

position maintaining tension on

the muscle.

FINISH

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

0 or 1

Success Tips

• Keep knees slightly bent, feet flat on the

platform.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved

in the motion.

Standing Hammer Grip Curls – Elbow ﬂexion neutral

START FINISH

START

• Reach down and grasp the Hand

Grips with a hammer style grip.

• Press your upper arms into your

sides.

• Keeping the upper arms

stationary and elbows at your

sides, Slowly curl the handles

forward then upward toward the

shoulders.

• Slowly reverse the arcing motion,

bringing your hands back to the

Start position.

FINISH

Muscles worked:

Biceps, Brachialis, Brachioradialis

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Keep knees slightly bent, feet flat on the

platform.

• Keep abs tight, chest lifted and a slight

curve in the lower back.

• Stabilize the shoulder and wrist, only

allowing the elbow joint to be involved

in the motion.

1 2 ... 58 59 60 61 62 63 64 65 66 67 68 ... 95 96

Comments to this Manuals

No comments