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Arm Exercises

Resisted Dip — Elbow Extension

Muscles worked:

Triceps

Position:

Standing—facing outward. Seat removed.

Accessory:

Long Hand Grips

Pulleys / Adjustable Arm Position:

Lat Cross Bar / 9

START

FINISH

Success Tips

START

FINISH

Lift your chest, keep your knees slightly bent and feet on Platform.

Keep your back straight and knees slightly bent.

Keep your abs tight throughout entire motion and maintain good spinal alignment.

Reach up and grasp the Hand Grips, palms facing the floor, keeping your thumbs on the inside, toward your body.

Cable should be between your arms and your body.

Upper arms should be at a 90˚ angle from torso.

Straighten your arms downward, focusing on not moving your elbows down or inward.

Slowly reverse the motion, returning to the Start position without relaxing the tension in the back shoulder muscles.

Arm Opposition Push-Pull

Muscles worked:

Biceps; Brachialis; Brachioradialis

Position:

Standing—facing outward. Seat removed.

Accessory:

Short Hand Grips

Pulleys / Adjustable Arm Position:

Lat Cross Bar / 0, and

Squat Frame / 9

Success Tips

Lift your chest and keep your knees slightly bent and feet on Platform.

For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable. Alternate sides to build muscle evenly.

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

START

Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Squat Cable in an underhand grip.

Straighten the Squat Cable arm and bend the Lat Cable arm at a 90° angle from your upper arm.

FINISH

FINISH

Slowly raise the Squat Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other.

Slowly reverse, returning to Start position.

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Bowflex RevolutionXP manual Resisted Dip Elbow Extension Muscles worked

RevolutionXP specifications

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