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Arm Exercises

Reverse Curl — Elbow Flexion (in pronation)

Muscles worked:

Brachialis; Brachioradialis; Biceps

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Squat Frame Pulleys / 0

START

FINISH

Success Tips

Keep your knees slightly bent and feet on Platform.

Keep your upper body motionless, elbows at your sides and your wrists straight.

Keep your trunk muscles tight and maintain a slight arch in lower back.

START

Reach down and grasp the Hand Grips, palms facing backward.

Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between 45-90˚ angles with your upper arms.

FINISH

Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.

Keep your elbows at your sides and your upper arms completely still.

Slowly reverse the curling motion and bring your arms back to the Start position.

Triceps Kickback — Elbow Extension

Muscles worked:

Triceps

Position:

Standing—facing machine. Seat removed.

Accessory:

Short Hand Grips

Adjustable Arm Position:

8

Success Tips

Keep your knees slightly bent and feet on Platform.

Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.

Keep one hand on the Back Pad to stabilize yourself throughout motion.

Keep triceps tightened throughout the exercise.

START

START

Reach down and grasp a Hand Grip in one hand, palm facing backward.

Draw your elbow back

until the forearm is at approximately a 90° angle to the upper arm.

FINISH

FINISH

Straighten your elbow, keeping your upper arm completely still.

When arm is completely straight, slowly return to the Start position.

Variations

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

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Bowflex RevolutionXP manual Reverse Curl Elbow Flexion in pronation 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.

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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.