Bowflex Revolution Owner's Manual download pdf (Page 64)

Arm Exercises

Standing Biceps Curl – Elbow ﬂexion from a shoulder extended position

START FINISH

START

• Reach back and grasp the Hand

Grips with your arm extended

backward.

• Do not let your arm go

completely straight, maintain

tension on the biceps.

• Keep the upper arms stationary

and elbows back.

• Slowly curl the handles forward

then upward toward the

shoulders.

• Only curl forward until the cable

comes close, but not touching

your forearm.

• Slowly reverse the arcing motion,

bringing your hands back to the

Start position.

FINISH

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

8 or 9

Success Tips

• Stand in front of the platform facing

away from the engine with a staggered

step for more stability, (the back foot

may be 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 Biceps Curl – Elbow ﬂexion from a shoulder ﬂexed position

START FINISH

START

• Reach up and grasp the Hand

Grips with your arm extended

forward.

• Do not let your arm go

completely straight, maintain

tension on the biceps.

• Keep the upper arms stationary,

slowly curl the handles up then

inward toward the shoulders.

• Fully shorten the biceps by

squeezing the forearm toward

the upper arm.

• Slowly reverse the arcing motion,

bringing your hands back to the

Start position.

FINISH

Muscles worked:

Biceps

Bench Position:

Removed

Accessory:

Long hand grips

Adjustable Arm Position:

2 or 3

Success Tips

• Stand in front of the platform facing the

engine with a staggered step for more

stability.

• 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.

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Bowflex Revolution Owner's Manual Page 64

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