Bowflex Revolution Owner's Manual download pdf (Page 66)

Arm Exercises

Preacher Curl — Elbow Flexion (in supination)

• Sit at the end of the bench facing

away from the engine.

• Rest your elbows on the platform

and grasp the inner handles of

the ab/leg attachment with an

underhand grip.

• Your knees should be bent and

feet flat on the floor.

• Keep tension on the muscle and

do not let the arm go straight.

• Slowly curl the handles in an arc

toward your head while keeping

your elbows and upper arms

completely still.

• Slowly lower to the Start

position.

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Seat

Accessory:

Preacher Curl Attachment, Curl Bar; Leg

Press Seat Back (optional)

Adjustable Arm Position:

9

Success Tips

• Keep wrists straight.

• Keep chest lifted, abs tight and maintain

a very slight arch in your lower back.

• For additional stability, rest your back

against the Leg Press Seat Back.

Reverse Grip Tricep Pushdown

START FINISH

• Stand on the platform facing the

engine.

• Grasp the short hand grips with

an underhand grip at shoulder

width.

• Bring your arms straight down to

your sides.

• Keeping your upper arms

stationary, elbows in a fixed

position, bend your elbows

moving your hands in an arcing

motion towards your shoulders.

• Stop your motion when your

hands are above your elbows,

then slowly reverse your arcing

motion until your elbows are

straight.

Muscles worked:

Triceps

Bench Position:

Removed

Accessory:

Short Hand Grips

Adjustable Arm Position:

8

Success Tips

• Keep your upper arms motionless

• Keep your wrists straight.

• Tighten your triceps throughout the

exercise and control the motion on the

way back.

For information on how to attach

the Preacher Curl Attachment and

cables, and Leg Press Seat Back,

please see the earlier section in

this manual (or the corresponding

section in the Assembly Manual)

on how to install attachments.

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