Bowflex Revolution XP - Manual (Page 59)

arm exercises
57
Upper Body Opposition Push-Pull
START FINISH
START
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip
and the one attached to the
Adjustable Arm Cable in an
underhand grip.
• Bend your forearms at a 90°
angle from your upper arms,
which should be at 90° angles
from your torso.
• Slowly raise the Adjustable Arm
Cable arm while simultaneously
lowering the Lat Cable arm,
until each arm has reached full
possible extension in opposition
to each other.
• Slowly reverse, returning to Start
position.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Seated—facing outward.
Accessory:
Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9, and 7
Success Tips
• Lift your chest and keep your knees
bent and feet on Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to an Adjustable Arm
Cable. Alternate sides to build muscle
evenly.
• 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.
Standing French Press — Elbow Extension from a Shoulder Flexed Position
START FINISH
START
• Stand facing away from the engine
with one foot forward and one foot
back for added stability.
• Reach overhead and grasp the
Hand Grips with your palms
facing each other in a “Hammer
Grip” position, elbows bent and
pointing forward, hands behind the
shoulders.
• Keep your elbows in line with the
cables throughout the movement,
and wrists straight.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
overhead.
• Stop your motion before your
elbows are completely straight,
and reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
FINISH
Muscles worked:
Triceps. Also ankles, knees, hips and core
in stabilization.
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Stabilize body from your feet all the way
up through your trunk.
• Keep knees slightly bent, feet flat on
the floor and in a staggered step for
stability.
• 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.