Bowflex Revolution - Manual (Page 62)

Arm Exercises
Lying 45° Triceps Extension — Elbow Extension
START FINISH
START
• Lie flat on the Bench, head
toward the engine. Keep your
knees bent and your feet on or
near the floor.
• Reach overhead and grasp the
Hand Grips, palms facing up.
• Keep your elbows bent, bringing
your upper arms to the front, at
approximately a 45° angle from
the front of your torso.
• Keeping your upper arms
stationary and next to your
torso, straighten your arms in an
arcing motion upward then down
toward your legs.
• Fully straighten your arms and
then, with a controlled motion,
slowly bring your arms back to
the Start position without moving
your upper arms.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
9
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine aligned,
and a slight arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Cross Triceps Extension
START FINISH
START
• Sit facing away from the engine.
• Reach one hand over the
opposite shoulder (right hand
over left and vice versa) and
grasp a Hand Grip using a
hammer style grip. Bend your
elbow until your hand is above
your chest.
• With your free hand, stabilize the
active hand at the elbow.
• Keeping your upper arm
stationary, straighten your elbow,
slowly extending your arm
outward, using an arcing motion
• Fully extend the elbow.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring your arm back to the
Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Adjustable Arm Position:
7 or 8
Success Tips
• Keep your upper arm motionless and
your wrists straight.
• Keep your chest lifted, pinch your
shoulder blades together and maintain a
slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
60