Bowflex Revolution XP Owners Manual - Page 53

51 Arm Exercises "Rope" Pushdown - Elbow Extension Muscles worked: Triceps Position: Standing-facing machine. Seat removed. Accessory: Long Hand Grips in "Hammer" hold Lat Tower (optional) Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 or (without Lat Tower) 0 or 1 Success Tips • Keep your knees bent and feet on Platform. • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START FINISH START • Distance yourself from the Lat Tower, but keep your feet on the Platform. • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing down. • Bring hands toward each other, in front of you, until they are positioned as if grabbing a rope. • Keep your elbows bent, upper arms at your sides. FINISH • Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders. • Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the Start position. Seated Biceps Curl - Elbow Extension (in supination) Muscles worked: Biceps Position: Seated-facing outward. Accessory: Short Hand Grips Pulleys / Adjustable Arm Position: Squat Frame Pulleys Success Tips • Keep knees bent, feet flat on the Platform • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Lay your head back against the Seat Back Pad. SSTTAARRTT FFIINNIISSHH START • Grasp one or both Hand Grips, keeping your arms at your sides, forearms near your thighs. • Keep your spine aligned throughout motion. FINISH • Curl your forearms toward the upper arms, keeping upper arms completely still. • Keeping the motion fluid, slowly return to the Start position without relaxing your biceps.