The main muscle groups to focus on in regards to the arms are the biceps, triceps, and forearms.
Utilizing bowflex workout routines the Bowflex home gym will provide added force to the exercise, promoting strength and toning for that particular area.
Bowflex Workout Routines Biceps:
The biceps are the muscle group made up of the biceps brachii, brachialis, and the brachioradialis. The high pulley curl and reverse curl are the ideal exercises for the biceps.
When the high pulley curl is executed properly, the body will be laying flat on the bench, facing upward toward the ceiling. Place the hands, palms toward you, about eight inches from each other on the pulley bar above. In slow movement, begin to curl the bar toward the chin, and then slowly raise the arms and pulley back to the starting position.
The reverse curl is similar to the high pulley curl only the palms are facing away from you. This exercise may be done in standing position utilizing the pulley bar. Begin placing the hands on the bar. The same motion executed for the high pulley curl can be repeated for this exercise.
Bowflex Workout Routines Triceps:
The triceps brachii, medial head, and long head make up the tricep muscle group, the back of the upper arm. Pushdowns and parallel bar dips are a great way to tone these muscles.
The pushdowns will again utilize the pulley bar. For this exercise grip the bar and position the arms in a way that the forearms are parallel to the floor. Being sure to keep the elbows in close to the body and proceed to push the bar toward the floor. Release the weight slowly to the starting position.
The parallel bar dips may be implemented by utilizing the bars on the side of the bowflex. For this exercise, it is imperative that the back stay straight and knees bent. Begin by placing the bars. Push the body upward and then downward in a slow motion.
Bowflex Workout Routines Forearms:
The flexor carpi ulnaris, palmaris longus, flexor carpi radialis, pronator teres, pronator quadratus, extensor carpi ulnaris, extensor carpi radialis longus, extensor carpi radialis brevis make up the forearm, lower arm. The reverse pushdown is an ideal exercise for these muscles. Similarly to the pushdown. This exercise can be executed with the pulley bar. Be sure to keep the elbows bent and in toward the body; proceed to push the bar to the floor. When releasing the weight, the arms should move upward until the elbow reaches a ninety-degree angle. Then repeat.