Bowflex Revolution - Manual (Page 64)

62
Arm Exercises
Standing Biceps Curl – Elbow flexion from a shoulder extended position
START FINISH
START
• Reach back and grasp the Hand
Grips with your arm extended
backward.
• Do not let your arm go
completely straight, maintain
tension on the biceps.
• Keep the upper arms stationary
and elbows back.
• Slowly curl the handles forward
then upward toward the
shoulders.
• Only curl forward until the cable
comes close, but not touching
your forearm.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
• Stand in front of the platform facing
away from the engine with a staggered
step for more stability, (the back foot
may be on the platform).
• 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.
Standing Biceps Curl – Elbow flexion from a shoulder flexed position
START FINISH
START
• Reach up and grasp the Hand
Grips with your arm extended
forward.
• Do not let your arm go
completely straight, maintain
tension on the biceps.
• Keep the upper arms stationary,
slowly curl the handles up then
inward toward the shoulders.
• Fully shorten the biceps by
squeezing the forearm toward
the upper arm.
• Slowly reverse the arcing motion,
bringing your hands back to the
Start position.
FINISH
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
2 or 3
Success Tips
• Stand in front of the platform facing the
engine with a staggered step for more
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.