Arm exercises – Bowflex Revolution XP User Manual

Page 54

Advertising
background image

52

arm exercises

Concentration Biceps Curl — Flexion (in supination)

START

FINISH

START

• Stand on the Platform, one side

facing the engine.

• With the inside hand, grasp the

Hand Grip closest to you.

• Keeping your back straight, bend

at your hips and knees until your

trunk is parallel to the floor.

• Place your free hand on your

thigh to stabilize.

• Slowly curl your the Hand Grip

away from the Cable and then

upward toward your shoulder.

Keep your upper arm completely

motionless and elbow pointing

directly at the floor at all times.

• Keeping your biceps tightened,

slowly reverse the curling motion

and bring your arm back to the

Start position.

FINISH

Muscles worked:

Biceps

Position:

Standing—facing right or left. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep your knees bent and feet on

Platform.

• Keep your upper body motionless and

your wrists straight.

• Bend from the hips, not the waist.

• Elbow should point toward the floor at all

times.

• Keep chest lifted, trunk muscles tight

and maintain a slight arch in lower

back.

• Keep your spine aligned throughout

movement.

Standing Biceps Curl — Elbow Flexion (in supination)

START

FINISH

START

• Reach down and grasp the Hand

Grips, palms facing forward.

• Straighten, keeping your arms by

your sides, elbows loose.

• Keeping your upper arms

stationary and your elbows at

your sides, slowly curl the Hand

Grips forward, then upward and

in towards your shoulders.

• Slowly reverse the arcing motion,

bringing your hands back to the

Start position.

FINISH

Muscles worked:

Biceps

Position:

Standing—facing outward. Seat

removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm

Position:

Squat Frame Pulleys

Success Tips

• Keep your knees bent and feet on

Platform.

• Keep your chest lifted, abs tight and a

very slight arch in your lower back.

• Keep your elbows at your sides and

your wrists straight.

Variations

You can also perform this exercise using

the “Hammer” hold, palms facing inward.

Advertising