Bowflex Revolution Manuel du propriétaire télécharger pdf (Page 53)

Arm Exercises

51

“Rope” Pushdown — Elbow Extension

START FINISH

START

• Distance yourself from the Lat

Tower, but keep your feet on the

Platform.

• Cross your arms and grasp the

Hand Grips (right Grip in left

hand and vice versa), palms

facing down.

• Bring hands toward each other,

in front of you, until they are

positioned as if grabbing a rope.

• Keep your elbows bent, upper

arms at your sides.

• Keeping your upper arms

stationary, elbows next to trunk,

slowly straighten your arms

downward, in a gentle arc,

until hands are near tops of

your thighs, hands and elbows

straightened and directly in line

with shoulders.

• Keeping your triceps tightened,

slowly reverse the arcing motion

and bring the Hand Grips back to

the Start position.

FINISH

Muscles worked:

Triceps

Position:

Standing—facing machine. Seat

removed.

Accessory:

Long Hand Grips in “Hammer” hold

Lat Tower (optional)

Pulleys / Adjustable Arm

Position:

Lat Cross Bar / 9

or (without Lat Tower) 0 or 1

Success Tips

• Keep your knees bent and feet on

Platform.

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

Seated Biceps Curl — Elbow Extension (in supination)

START FINISH

START

• Grasp one or both Hand Grips,

keeping your arms at your sides,

forearms near your thighs.

• Keep your spine aligned

throughout motion.

• 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

Muscles worked:

Biceps

Position:

Seated—facing outward.

Accessory:

Short Hand Grips

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.

START

FINISH

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