Bowflex Revolution XP - Manual (Page 53)

arm exercises
51
“Rope” Pushdown — Elbow Extension
START FINISH
START
• Distance yourself from the Lat
Tower, but keep your feet on the
Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), palms
facing down.
• Bring hands toward each other,
in front of you, until they are
positioned as if grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the Start position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips in “Hammer” hold
Lat Tower (optional)
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
or (without Lat Tower) 0 or 1
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Seated Biceps Curl — Elbow Extension (in supination)
START FINISH
START
• Grasp one or both Hand Grips,
keeping your arms at your sides,
forearms near your thighs.
• Keep your spine aligned
throughout motion.
• Curl your forearms toward the
upper arms, keeping upper arms
completely still.
• Keeping the motion fluid, slowly
return to the Start position
without relaxing your biceps.
FINISH
Muscles worked:
Biceps
Position:
Seated—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep knees bent, feet flat on the
Platform
• Keep your chest lifted, shoulders
pinched together, and a very slight arch
in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Lay your head back against the Seat
Back Pad.
START FINISH