Bowflex Revolution - Manual (Page 69)

67
Arm Exercises
Standing Wrist Curls – Wrist flexion from elbow flexed position
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing up, then
position your upper arms against
your sides.
• Bend your elbow to
approximately 90° and keep it
there throughout the exercise.
• Keep the shoulder and elbow
stationary, slowly curl your
fists up then inward toward the
forearms.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps, Flexor Digitorum, Flexor Carpi
Radialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand on the platform facing the engine.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and elbow, only
allowing the wrist joint to be involved in
the motion.
Standing Wrist Extension – Wrist extension from an elbow flexed position
START FINISH
START
• Reach down and grasp the Hand
Grips, palms facing down, then
position your upper arms against
your sides.
• Bend your elbow to
approximately 90° and keep it
there throughout the exercise.
• Keep the shoulder and elbow
stationary, slowly curl your
fists up then inward toward the
forearms.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Extensor Digitorum, Extensor Carpi Ulnaris
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand on the platform facing the engine.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and elbow, only
allowing the wrist joint to be involved in
the motion.