Bowflex Revolution - Manual (Page 66)

Arm Exercises
Preacher Curl — Elbow Flexion (in supination)
• Sit at the end of the bench facing
away from the engine.
• Rest your elbows on the platform
and grasp the inner handles of
the ab/leg attachment with an
underhand grip.
• Your knees should be bent and
feet flat on the floor.
• Keep tension on the muscle and
do not let the arm go straight.
• Slowly curl the handles in an arc
toward your head while keeping
your elbows and upper arms
completely still.
• Slowly lower to the Start
position.
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Seat
Accessory:
Preacher Curl Attachment, Curl Bar; Leg
Press Seat Back (optional)
Adjustable Arm Position:
9
Success Tips
• Keep wrists straight.
• Keep chest lifted, abs tight and maintain
a very slight arch in your lower back.
• For additional stability, rest your back
against the Leg Press Seat Back.
Reverse Grip Tricep Pushdown
START FINISH
• Stand on the platform facing the
engine.
• Grasp the short hand grips with
an underhand grip at shoulder
width.
• Bring your arms straight down to
your sides.
• Keeping your upper arms
stationary, elbows in a fixed
position, bend your elbows
moving your hands in an arcing
motion towards your shoulders.
• Stop your motion when your
hands are above your elbows,
then slowly reverse your arcing
motion until your elbows are
straight.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your upper arms motionless
• Keep your wrists straight.
• Tighten your triceps throughout the
exercise and control the motion on the
way back.
For information on how to attach
the Preacher Curl Attachment and
cables, and Leg Press Seat Back,
please see the earlier section in
this manual (or the corresponding
section in the Assembly Manual)
on how to install attachments.
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START FINISH
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