Bowflex Revolution manual Seated Biceps Curl Flexion in supination Muscles worked

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Arm Exercises

61

Standing Biceps Curl — Elbow Flexion (in supination)

Muscles worked:

Biceps; Brachialis; Brachioradialis

Bench Position:

Removed

Accessory:

Hand Grips

Adjustable Arm Position:

8, 9

Success Tips

•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.

START

START

•Straddle the Seat Rail, facing the engine.

•Reach down and grasp the Hand Grips, palms facing forward.

•Straighten, with your arms slightly bent, keeping tension on the biceps.

FINISH

FINISH

•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.

Seated Biceps Curl — Flexion (in supination)

Muscles worked:

Bicep; Brachialis; Brachioradialiss

Bench Position:

Flat Bench Back

Accessory:

Hand Grips

Adjustable Arm Position:

8

Success Tips

•Keep your upper body motionless and your wrists straight.

•Keep your chest lifted, trunk muscles tight and maintain a slight arch in lower back.

•Keep your spine aligned throughout movement

START

START

•Sit on the bench, facing the engine. Keep one foot flat on the floor, and bend the other leg, bringing your foot up onto the bench, knee slightly turned outward.

•With the arm on the same side as your lifted leg, reach forward and grasp a Hand Grip, keeping your elbow bent. Allow your upper arm (not elbow) to rest on the elevated knee.

FINISH

FINISH

•Slowly curl your forearm up toward your shoulder, keeping the upper arm completely still.

•Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the Start position.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyWorkouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution SE Nautilus Drive Vancouver, WA Offices in the United States