Bowflex Revolution Owners Manual - Page 67

Muscles worked: Triceps Bench Position: Flat Back Bench Accessory: Hand Grips Adjustable Arm Position: 8 or 9 Success Tips • Maintain good spinal alignment. • Keep your arm at your side and your wrist straight throughout entire motion. • Tighten the triceps throughout the exercise and control the returning motion. 65 Arm Exercises Tricep Kickback START FINISH START • Straddle the bench facing the engine, bend forward at your hips until your torso is parallel to the bench, slightly arching your back. • Support yourself with one arm on the bench and grasp a handle using a hammer style grip with your free hand. • Draw your elbow back so that the upper arm is by your side, parallel to the bench, and your elbow bent about 90º. FINISH • Completely straighten your elbow while keeping your upper arm completely still. • Slowly return to the Start position. • Repeat with the other arm on the other side of the machine after completing a set. Reverse Curl - Elbow Flexion (in pronation) Muscles worked: Brachialis; Brachioradialis; Biceps Bench Position: Removed Accessory: Hand Grips Adjustable Arm Position: 8, 9 Success Tips • 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 FINISH START • Straddle the Seat Rail, facing the engine. • Reach down and grasp the Hand Grips, palms facing backward. • Straighten, keeping your upper arms and elbows by your sides. • Keep tension on the muscle and do not fully extend the elbow. FINISH • Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders. • Keep your elbows at your sides and your upper arms completely still. • Slowly reverse the curling motion and bring your arms back to Start position.