Bowflex Revolution FT Owner's Manual page 56

54
Muscles worked:
Biceps. Also core and hip stabilizer
muscles (when using Ball).
Position:
Seated—facing outward.
Accessory:
Short Hand Grips; Bench/Ball
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep knees bent, feet flat on the
Platform.
• Keep your chest lifted, shoulders
pinched together, and a very slight arch
in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Lay your head back against the Seat
Back Pad.
Muscles worked:
Brachioradialis; Biceps. Also core and hip
stabilizer muscles (when using Ball).
Position:
Seated—facing outward.
Accessory:
Short Hand Grips; Bench/Ball
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
• Keep your knees bent and feet on floor.
• 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.
• Do not rock your upper body while
bending your elbow.
Seated Biceps Curl — Elbow extension (in supination)
Seated Biceps Hammer Curl — Elbow Flexion (neutral)
arm exercises
START
START
• Grasp one or both Hand Grips,
keeping your arms at your sides,
forearms near your thighs.
• Keep your spine aligned
throughout motion.
START
START
• Reach down and grasp the
Hand Grips in a "Hammer Grip"
position.
• With a slight bend in the elbows,
keep your upper arms by your
sides.
FINISH
FINISH
• Curl your forearms toward the
upper arms, keeping upper arms
completely still.
• Keeping the motion fluid, slowly
return to the Start position
without relaxing your biceps.
FINISH
FINISH
• Curl 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.