Bowflex Revolution - Tricep Kickback Technique; Reverse Curl Technique

Tricep Kickback
START FINISH
START
• Straddle the bench facing the
engine, bend forward at your hips
until your torso is parallel to the
bench, slightly arching your back.
• Support yourself with one arm
on the bench and grasp a handle
using a hammer style grip with
your free hand.
• Draw your elbow back so that the
upper arm is by your side, parallel
to the bench, and your elbow bent
about 90º.
• Completely straighten your elbow
while keeping your upper arm
completely still.
• Slowly return to the Start
position.
• Repeat with the other arm on the
other side of the machine after
completing a set.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and your
wrist straight throughout entire motion.
• Tighten the triceps throughout the
exercise and control the returning
motion.
Reverse Curl — Elbow Flexion (in pronation)
START FINISH
START
• Straddle the Seat Rail, facing the
engine.
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper
arms and elbows by your sides.
• Keep tension on the muscle and
do not fully extend the elbow.
• 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 Start
position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• 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.
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Arm Exercises