Bowflex Revolution - Manual (Page 63)

61
Arm Exercises
Rope Pushdowns – Elbow extension
START FINISH
START
• Cross your arms and grasp the
Hand Grips (right hand on left
handle, left hand on right handle)
palms facing slightly down with a
hammer style grip.
• Bring hands toward each other,
in front of you, until they are
positioned as if your holding a
rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
down and back.
• Extend your elbows completely
straight, reverse the motion,
slowly returning to the Start
position maintaining tension on
the muscle.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep knees slightly bent, feet flat on the
platform.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.
Standing Hammer Grip Curls – Elbow flexion neutral
START FINISH
START
• Reach down and grasp the Hand
Grips with a hammer style grip.
• Press your upper arms into your
sides.
• Keeping the upper arms
stationary and elbows at your
sides, Slowly curl the handles
forward then upward toward the
shoulders.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps, Brachialis, Brachioradialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Keep knees slightly bent, feet flat on the
platform.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.