Bowflex Revolution Owners Manual - Page 62

60 Arm Exercises Lying 45° Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 9 Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine aligned, and a slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. START FINISH START • Lie flat on the Bench, head toward the engine. Keep your knees bent and your feet on or near the floor. • Reach overhead and grasp the Hand Grips, palms facing up. • Keep your elbows bent, bringing your upper arms to the front, at approximately a 45° angle from the front of your torso. FINISH • Keeping your upper arms stationary and next to your torso, straighten your arms in an arcing motion upward then down toward your legs. • Fully straighten your arms and then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms. Cross Triceps Extension Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Adjustable Arm Position: 7 or 8 Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START START • Sit facing away from the engine. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip using a hammer style grip. Bend your elbow until your hand is above your chest. • With your free hand, stabilize the active hand at the elbow. FINISH FINISH • Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward, using an arcing motion • Fully extend the elbow. • Keeping your triceps tightened, slowly reverse the arcing motion and bring your arm back to the Start position.