Bowflex Revolution Owner's Manual page 67

Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and your
wrist straight throughout entire motion.
• Tighten the triceps throughout the
exercise and control the returning
motion.
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
Arm Exercises
Tricep Kickback
• Straddle the bench facing the
• Support yourself with one arm
• Draw your elbow back so that the
Reverse Curl — Elbow Flexion (in pronation)
• Straddle the Seat Rail, facing the
• Reach down and grasp the Hand
• Straighten, keeping your upper
• Keep tension on the muscle and
START
START
engine, bend forward at your hips
until your torso is parallel to the
bench, slightly arching your back.
on the bench and grasp a handle
using a hammer style grip with
your free hand.
upper arm is by your side, parallel
to the bench, and your elbow bent
about 90º.
START
START
engine.
Grips, palms facing backward.
arms and elbows by your sides.
do not fully extend the elbow.
FINISH
FINISH
• Completely straighten your elbow
while keeping your upper arm
completely still.
• Slowly return to the Start
position.
• Repeat with the other arm on the
other side of the machine after
completing a set.
FINISH
FINISH
• Keeping your palms facing down,
use your forearms to slowly bend
your elbows, curling the Hand
Grips forward, then upward and
in towards your shoulders.
• Keep your elbows at your sides
and your upper arms completely
still.
• Slowly reverse the curling motion
and bring your arms back to Start
position.
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