Bowflex Revolution - Lying Biceps Curl (Supination) Technique; Seated Wrist Extension Technique

Arm Exercises
Lying Biceps Curl — Elbow Flexion (in supination)
START FINISH
START
• Sit on the bench, facing the
engine. Keep your knees bent
and feet flat on the platform.
• Grasp the Hand Grips with your
palms up and arms slightly bent,
keeping tenstion on the muscle.
• Lie back completely with your
head supported by the bench.
• Curl the Hand Grip forward and
up, toward your shoulder, making
sure to keep your upper arm
completely motionless and your
elbows at your sides.
• Slowly bring your arm back to
the Start position, maintaining
the same arc of motion.
FINISH
Muscles worked:
Biceps; Brachialis; Brachioradialis
Bench Position:
Flat Bench Forward
Accessory:
Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your upper arms motionless and
your wrists straight throughout the
entire exercise.
• Keep your chest lifted, spine straight,
and a slight arch in your lower back.
Seated Wrist Extension
START FINISH
START
• Sit facing the engine with your
knees bent, feet together and
flat on the bench. Sit far back
enough on the bench to maintain
muscle and cable tension
throughout exercise.
• Grasp the Hand Grips, palm
facing down, and rest your
mid-forearms on your lower
thighs, keeping your elbows
flared slightly to the sides.
• Slowly curl the back of your
fists backward towards your
forearms.
• Move the wrist to full extension.
• Slowly return to the Start
position.
FINISH
Muscles worked:
Extensor Carpi Ulnaris;
Extensor Digitorum
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Adjustable Arm Position:
9
Success Tips
• Move slowly and keep tension in the
back of the forearms at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• You may perform this exercise one arm
at a time to make it easier to focus and
isolate the back of your forearms, or
with both arms simultaneously to save
time.
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