Bowflex RevolutionXP Home Gym User Manual


 
55
Arm Exercises
Wrist Extension
START FINISH
START
Grasp the Hand Grips,
palm facing down, keeping
your elbows flared slightly
to the side, elbows bent
approximately 90°.
Slowly curl the back of your
fists backward towards your
forearms.
Stop when wrists are 90°
from forearms or when you
experience discomfort.
Slowly return to the Start
position.
FINISH
Muscles worked:
Forearms
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
Keep your knees slightly bent and
feet on Platform.
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.
Wrist Curl — Wrist Flexion
START FINISH
START
Reach down and grasp the
Hand Grips, palms facing
forward, fingertips down.
Straighten, keeping your
upper arms and elbows by
your sides, elbows loose.
Bend your elbows 90°, palms
up, and maintain that position
throughout the entire
exercise.
With your upper arms
stationary and your elbows at
your sides, slowly curl your
fists toward the front of your
forearms.
Keeping your forearms still,
slowly let your fists return to
the Start position.
FINISH
Muscles worked:
Biceps; Forearms
Position:
Standing—facing outward. Seat
removed.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys / 0
Success Tips
Keep your chest lifted, trunk muscles
tight and a very slight arch in your
lower back.
Move slowly, keeping tension in the
front of your forearms at all times.
Do not increase or decrease the
bend in your elbow during this
exercise—keep all motion in the
wrist.
Do not rock your body back and
forth during wrist motion.