Bowflex Xtreme Assembly and Owners Manual - Page 48

Arm Exercises

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46 Arm Exercises Triceps Pushdown - Elbow Extension Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain a very slight arch in the lower back. START FINISH START • Stand on platform. • Grasp hand grips at shoulder width, palms down. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. ACTION • Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. • Stop at 90º. • Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully. Triceps Hammer Pushdown - Elbow Extension Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips in "Hammer Grip" Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain slight arch in lower back. START FINISH START • Stand on platform. • Grasp hand grips at shoulder width, with grips in vertical hammer position. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. ACTION • Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. • Stop at 90º. • Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully.

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46
START
ACTION
START
ACTION
Arm Exercises
Triceps Pushdown
– Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep upper arms motionless.
•
Keep wrists straight.
•
Tighten triceps throughout exercise
and control motion on the way up.
•
Maintain good posture by keeping
chest lifted and abs tight. Maintain a
very slight arch in the lower back.
START
FINISH
•
Stand on platform.
•
Grasp hand grips at shoulder
width, palms down.
•
Bring arms down to sides, elbows
straight. This is Start Position.
•
Bend over slightly from hips,
so shoulders are directly over
hands. Lift chest and tighten
abs to stabilize spine. Maintain a
slight arch in lower back.
•
Keep upper arms stationary
and elbows next to sides of
torso. Slowly allow elbows to
bend, moving hands in arcing
motion away from legs and up.
•
Stop at 90ê.
•
Think about tightening triceps.
Slowly reverse arcing motion
and straighten arms fully.
Triceps Hammer Pushdown
– Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Keep upper arms motionless.
•
Keep wrists straight.
•
Tighten triceps throughout exercise
and control motion on the way up.
•
Maintain good posture by keeping
chest lifted and abs tight. Maintain
slight arch in lower back.
START
FINISH
•
Stand on platform.
•
Grasp hand grips at shoulder
width, with grips in vertical
hammer position.
•
Bring arms down to sides, elbows
straight. This is Start Position.
•
Bend over slightly from hips,
so shoulders are directly over
hands. Lift chest and tighten
abs to stabilize spine. Maintain a
slight arch in lower back.
•
Keep upper arms stationary
and elbows next to sides of
torso. Slowly allow elbows to
bend, moving hands in arcing
motion away from legs and up.
•
Stop at 90ê.
•
Think about tightening triceps.
Slowly reverse arcing motion
and straighten arms fully.