Bowflex Revolution Owners Manual - Page 65

63 Arm Exercises Standing Biceps Curl - Elbow Flexion (in supination) Muscles worked: Biceps; Brachialis; Brachioradialis Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • Keep your chest lifted, abs tight and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START FINISH START • Straddle the Seat Rail, facing the engine. • Reach down and grasp the Hand Grips, palms facing forward. • Straighten, with your arms slightly bent, keeping tension on the biceps. FINISH • Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders. • Slowly reverse the arcing motion bringing your hands back to the Start position. Seated Biceps Curl - Flexion (in supination) Muscles worked: Bicep; Brachialis; Brachioradialiss Bench Position: Flat Bench Back Accessory: Hand Grips Adjustable Arm Position: 8 Success Tips • Keep your upper body motionless and your wrists straight. • Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back. • Keep your spine aligned throughout movement START FINISH START • Sit on the bench, facing the engine. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward. • With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee. FINISH • Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still. • Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the Start position.