Arm exercises – Bowflex Revolution XP User Manual
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arm exercises
Concentration Biceps Curl — Flexion (in supination)
START
FINISH
START
• Stand on the Platform, one side
facing the engine.
• With the inside hand, grasp the
Hand Grip closest to you.
• Keeping your back straight, bend
at your hips and knees until your
trunk is parallel to the floor.
• Place your free hand on your
thigh to stabilize.
• Slowly curl your the Hand Grip
away from the Cable and then
upward toward your shoulder.
Keep your upper arm completely
motionless and elbow pointing
directly at the floor at all times.
• Keeping your biceps tightened,
slowly reverse the curling motion
and bring your arm back to the
Start position.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing right or left. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper body motionless and
your wrists straight.
• Bend from the hips, not the waist.
• Elbow should point toward the floor at all
times.
• Keep chest lifted, trunk muscles tight
and maintain a slight arch in lower
back.
• Keep your spine aligned throughout
movement.
Standing Biceps Curl — Elbow Flexion (in supination)
START
FINISH
START
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• 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.
FINISH
Muscles worked:
Biceps
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep your knees bent and feet on
Platform.
• 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.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.