Bowflex RevolutionXP manual Rope Pushdown Elbow Extension Muscles worked

Arm Exercises

51

“Rope” Pushdown — Elbow Extension

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.

START

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.

FINISH

FINISH

•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.

Seated Biceps Curl — Elbow Extension (in supination)

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

START

•Grasp one or both Hand Grips, keeping your arms at your sides, forearms near your thighs.

•Keep your spine aligned throughout motion.

FINISH

FINISH

•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.