Bowflex Revolution Owners Manual - Page 63

61 Arm Exercises Rope Pushdowns - Elbow extension Muscles worked: Triceps Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 0 or 1 Success Tips • Keep knees slightly bent, feet flat on the platform. • 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 • Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on right handle) palms facing slightly down with a hammer style grip. • Bring hands toward each other, in front of you, until they are positioned as if your holding a rope. • Keep your elbows bent, upper arms at your sides. FINISH • Keeping the upper arms stationary, straighten your elbows, bringing your hands down and back. • Extend your elbows completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle. Standing Hammer Grip Curls - Elbow flexion neutral Muscles worked: Biceps, Brachialis, Brachioradialis Bench Position: Removed Accessory: Long hand grips Adjustable Arm Position: 8 or 9 Success Tips • Keep knees slightly bent, feet flat on the platform. • 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 • Reach down and grasp the Hand Grips with a hammer style grip. • Press your upper arms into your sides. FINISH • Keeping the upper arms stationary and elbows at your sides, Slowly curl the handles forward then upward toward the shoulders. • Slowly reverse the arcing motion, bringing your hands back to the Start position.