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Arm Exercises

Triceps Extension — Elbow Extension overhead

Muscles worked:

Triceps

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 9

Success Tips

Keep your upper arms motionless and your wrists straight.

Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.

Tighten the triceps throughout the exercise, using controlled motion.

Keep your knees bent and feet on Platform.

Variations

You can also perform this exercise using the “Hammer” hold, palms facing inward.

START

START

Grasp one or both of the Hand Grips, palms facing outward.

Draw arms up until elbows are pointing forward, hands behind shoulders.

Keep your elbows “in line” with the cables throughout movement and your wrists straight.

FINISH

FINISH

Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out.

Stop your motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension.

Cross Triceps Extension

Muscles worked:

Triceps

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7

Success Tips

Keep your chest lifted and maintain a very slight arch in your lower back.

Keep knees bent and feet flat on the Standing Platform.

Keep your upper arms motionless and your wrists straight.

Tighten the triceps throughout the exercise, using controlled motion throughout the exercise.

START

START

Take one hand, reach over the opposite shoulder and grasp a Hand Grip.

Bend and lower your elbow until your hand is in front of your chest, palm facing the floor and using a Hammer Grip.

Spread your back and shoulders into the Seat Back Pad.

Use your free hand to grasp theback of the active arm near the elbow to stabilize it.

FINISH

FINISH

Keeping your upper arm stationary, slowly straighten your elbow, bringing your hand across your chest in an arcing motion.

Stop the motion when your arm is straight. Do not lock your elbow.

Slowly reverse the arcing motion, bringing your hand back to the Start position.

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Bowflex RevolutionXP manual Triceps Extension Elbow Extension overhead Muscles worked

RevolutionXP specifications

The Bowflex RevolutionXP is a cutting-edge piece of home fitness equipment that combines advanced technology with versatile workout options to cater to a wide range of fitness enthusiasts. Designed for those who seek both strength training and cardio workouts in the comfort of their own home, the RevolutionXP stands out in the crowded fitness market for its innovative features and compact design.

One of the standout features of the Bowflex RevolutionXP is its SpiraFlex resistance technology. Unlike traditional weights, SpiraFlex uses flexible resistance bands that provide smooth and consistent resistance throughout each movement. This technology not only mimics weights but also reduces the risk of injury by minimizing the effects of gravity. With resistance levels ranging from 10 to 210 pounds, users can easily adjust their workouts to match their fitness levels.

The Bowflex RevolutionXP comes with over 100 exercise options, targeting various muscle groups. Users can perform everything from traditional exercises such as bench presses, squats, and leg extensions to unique moves like functional training exercises. The versatility of this equipment makes it ideal for personal trainers and home gym users looking to diversify their workout routines.

The design of the RevolutionXP focuses on space efficiency, allowing it to fit seamlessly into any home gym setup. Its compact footprint means it can be used in smaller areas without sacrificing workout quality. The folding design also allows for easy storage when the equipment is not in use.

Another notable feature is the patented Quick Change System. This allows users to switch between different exercises effortlessly, saving time during workouts and keeping the momentum going. Whether you're transitioning from a strength move to a cardio burst, the smooth operation of the RevolutionXP ensures a seamless workout experience.

Additionally, the Bowflex RevolutionXP provides users with the option to upgrade to a more comprehensive model, further expanding its capabilities. With options for more resistance, additional accessories, and enhanced training programs, this equipment continues to grow with the user's fitness journey.

In summary, the Bowflex RevolutionXP is a versatile and innovative home gym solution that combines advanced resistance technology with a wide range of exercises. Its compact design, adjustable resistance levels, and quick-change capabilities make it suitable for anyone, from beginners to seasoned athletes. The RevolutionXP is truly a comprehensive fitness system that enables users to achieve their workout goals effectively and efficiently.