Bowflex Revolution XP Owners Manual - Page 59

57 Arm Exercises Upper Body Opposition Push-Pull Muscles worked: Biceps; Brachialis; Brachioradialis Position: Seated-facing outward. Accessory: Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9, and 7 Success Tips • Lift your chest and keep your knees bent and feet on Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to an Adjustable Arm Cable. Alternate sides to build muscle evenly. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. START START • Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Adjustable Arm Cable in an underhand grip. • Bend your forearms at a 90° angle from your upper arms, which should be at 90° angles from your torso. FINISH FINISH • Slowly raise the Adjustable Arm Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other. • Slowly reverse, returning to Start position. Standing French Press - Elbow Extension from a Shoulder Flexed Position Muscles worked: Triceps. Also ankles, knees, hips and core in stabilization. Position: Standing-facing outward. Seat removed. Accessory: Short Hand Grips Adjustable Arm Position: 0 or 1 Success Tips • Stabilize body from your feet all the way up through your trunk. • Keep knees slightly bent, feet flat on the floor and in a staggered step for 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. START FINISH START • Stand facing away from the engine with one foot forward and one foot back for added stability. • Reach overhead and grasp the Hand Grips with your palms facing each other in a "Hammer Grip" position, elbows bent and pointing forward, hands behind the shoulders. • Keep your elbows in line with the cables throughout the movement, and wrists straight. FINISH • Keeping the upper arms stationary, straighten your elbows, bringing your hands overhead. • Stop your motion before your elbows are completely straight, and reverse the motion, slowly returning to the Start position maintaining tension on the muscle.