Bowflex Revolution Owner's Manual download pdf (Page 68)

Arm Exercises

Lying Biceps Curl — Elbow Flexion (in supination)

START FINISH

START

• Sit on the bench, facing the

engine. Keep your knees bent

and feet flat on the platform.

• Grasp the Hand Grips with your

palms up and arms slightly bent,

keeping tenstion on the muscle.

• Lie back completely with your

head supported by the bench.

• Curl the Hand Grip forward and

up, toward your shoulder, making

sure to keep your upper arm

completely motionless and your

elbows at your sides.

• Slowly bring your arm back to

the Start position, maintaining

the same arc of motion.

FINISH

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Flat Bench Forward

Accessory:

Hand Grips

Adjustable Arm Position:

8

Success Tips

• Keep your upper arms motionless and

your wrists straight throughout the

entire exercise.

• Keep your chest lifted, spine straight,

and a slight arch in your lower back.

Seated Wrist Extension

START FINISH

START

• Sit facing the engine with your

knees bent, feet together and

flat on the bench. Sit far back

enough on the bench to maintain

muscle and cable tension

throughout exercise.

• Grasp the Hand Grips, palm

facing down, and rest your

mid-forearms on your lower

thighs, keeping your elbows

flared slightly to the sides.

• Slowly curl the back of your

fists backward towards your

forearms.

• Move the wrist to full extension.

• Slowly return to the Start

position.

FINISH

Muscles worked:

Extensor Carpi Ulnaris;

Extensor Digitorum

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

9

Success Tips

• Move slowly and keep tension in the

back of the forearms at all times.

• Keep your chest lifted, trunk muscles

tightened, and a very slight arch in your

lower back.

• You may perform this exercise one arm

at a time to make it easier to focus and

isolate the back of your forearms, or

with both arms simultaneously to save

time.

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