How Can We Work Out Arms with Bowflex Exercises?

Just so that we can see what we can do with different models, the Bowflex exercises that I am going to describe here are all related to the Bowflex Revolution Home Gym.

Between biceps, triceps and forearms the options that you have with a Bowflex Revolution are many.

Bicep Exercises

Taking a look at the owner's manual and jumping to the arm exercises section, let's see what they suggest for biceps:

  • Standing Hammer Curls
  • Standing Bicep Curls
  • Seated Bicep Curls
  • Preacher Curls
  • Lying Bicep Curls

As we will see, there are different versions for standing bicep curls. The manual gives you ideas, but you can figure out how to do other variations too.

Standing Hammer Curls

Muscles worked: Biceps, Brachialis, Brachioradialis.

Using handgrips, lower the gym's arms position and execute curls with hammer grip. Straight forward exercise.

Bowflex Revolution Exercises - Standing Hammer Curls

Standing Bicep Curls

Muscles worked: Biceps

Face away from the engine and step forward with one foot and keep the other on the platform for more stability. To succeed, find the perfect balance and keep your abs tight as the resistance will tend to pull you back.

Bowflex Revolution Exercises - Standing Bicep Curls

For this variation you use the high pulleys, which means that you adjust the arm position high. Again, you need lots of balance to do this exercise correctly. Bend your knees and keep one foot forward and the other one back. Make sure that you elbows don't move up and down.

Bowflex Revolution Exercises - Standing Bicep Curls

This is the classic standing bicep curls that you probably do at the gym sometimes. Adjust the arm position to low and do the same movements that you would do at the cables.

Seated Bicep Curls

Muscles worked: Bicep, Brachialis, Brachioradialis.

You need to put the bench back on, and sit facing the engine. Use your knee like in the picture to support your elbow. I also consider this like a concentration curl exercise...

Bowflex Revolution Exercises - Seated Bicep Curls

Preacher Curls

Bowflex Revolution Exercises - Preacher Curls

Muscles worked: Bicep, Brachialis, Brachioradialis.

Surprisingly, you can use the pulley on the leg attachment, and the curl bar accessory provided. The preacher curl attachment is used as preacher bench.

Lying Bicep Curls

Muscles worked: Biceps, Brachialis, Brachioradialis.

This is another of those Bowflex exercises that I never do at the gym. It's nice to change exercises sometimes and do something different, also to keep the motivation up.

Bowflex Revolution Exercises - Lying Bicep Curls

Tricep Exercises

The Bowflex Revolution, but the same is true for the other models, offers many tricep exercises options as well:

  • Tricep Pushdowns
  • French Press
  • Standing French Press
  • Lying Tricep Press
  • Lying 45 degree Tricep Extension
  • Cross Tricep Extension
  • Rope Pushdowns
  • Tricep Kickback

Again the following Bowflex exercises can be done on any model, the Bowflex Revolution is just an example.

Tricep Pushdowns

Muscles worked: Triceps.

Adjust the arm to high position and use handgrips. Keep your palms facing down. In the start position arm and forearm make a 90 degree angle.

Bowflex Revolution Exercises - Tricep Pushdowns

French Press

Bowflex Revolution Exercises - French Press

Muscles worked: Triceps.

Adjust the arms to low position and sit facing away from the engine.

Perform the movement keeping your upper arms motionless, just extend your elbows.

Standing French Press

Muscles worked: Triceps. Also ankles, knees, hips, shoulders & core in stabilization.

This is the same as above from a standing position. It's more complete because it requires other muscles for stabilization.

Bowflex Revolution Exercises - Standing French Press

Lying Tricep Press

Bowflex Revolution Exercises - Lying Tricep Press

Muscles worked: Triceps.

Lying tricep press is the same as tricep pushdowns from a lying position. The key is to keep your upper arms stationary.

Lying 45 degree Tricep Extension

Muscles worked: Triceps.

What is the difference from the previous exercise? Why didn't they just call it "Lying 45 degree Tricep Press"? I don't know. What I know is that the different angle works the muscle differently. you can do this sometimes to follow the principle of muscle confusion...

Bowflex Revolution Exercises - Lying Tricep Extension

Cross Tricep Extension

Bowflex Revolution Exercises - Cross Tricep Extension

Muscles worked: Triceps.

Finally a Bowflex exercise for arms that uses the incline bench. Here you grasp the handgrip behind the opposite shoulder. In this position your elbow should be in front of your face. At that point extend your elbow keeping your upper arm motionless.

Rope Pushdowns

Muscles worked: Triceps.

The difference from the the first tricep Bowflex exercise that we saw above is in the grip. In the other one, your palms faced down, here they face each other. A different wrist angle stimulates the tricep differently.

Bowflex Revolution Exercises - Rope Pushdowns

Tricep Kickback

Bowflex Revolution Exercises - Tricep Kickback

Muscles worked: Triceps.

I always do this exercise with my Bowflex Blaze too. At the gym I do it using dumbbells.

Compared to other tricep exercises the resistance that I use is much lower due to the difficulty of the exercise position.

Forearm Exercises

I won't spend too much time explaining how to train your forearms with Bowflex Exercises.

The principle is always to do some sort of wrist curl or extension, the same that you would do with dumbbells.

Here are a couple of examples:

Bowflex Revolution Exercises - Seated Wrist Curls

Seated Wrist Curls

Bowflex Revolution Exercises - Standing Wrist Extension

Standing Wrist Extension



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