Bowflex Xtreme Assembly and Owners Manual - Page 49

Triceps Pushdown, Triceps Extension

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Arm Exercises 47 Triceps Pushdown - with Bent Lat Bar (Elbow Extension) Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove 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, abs tight. Maintain a very slight arch in lower back. START FINISH START • Stand on platform. • Grasp 50" Bent Lat Bar at shoulder width, palms down. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over from hips, so shoulders are over hands. Lift chest and tighten abs to stabilize spine while maintaining 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 Extension - Elbow Extension Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way down. START FINISH START • Bend knees and place feet flat on floor. • Reach behind and grasp one or both of the hand grips, palms facing away. • Keep elbows above shoulders, directly in line with cables, palms facing out, wrists straight. • Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back. ACTION • Keep upper arm stationary. Slowly straighten elbows allowing hands to move in arcing motion above head. • Slowly reverse arcing motion until elbows are bent again.

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START
ACTION
START
ACTION
47
Arm Exercises
Triceps Pushdown
– with Bent Lat Bar (Elbow Extension)
Muscles worked:
Triceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove 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, abs tight. Maintain a very
slight arch in lower back.
START
FINISH
•
Stand on platform.
•
Grasp 50” Bent Lat Bar at
shoulder width, palms down.
•
Bring arms down to sides,
elbows straight. This is Start
Position.
•
Bend over from hips, so shoul-
ders are over hands. Lift chest
and tighten abs to stabilize
spine while maintaining 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 Extension
– Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
•
Keep upper arms/shoulders
motionless.
•
Keep wrists straight.
•
Tighten triceps throughout
exercise and control motion on
the way down.
START
FINISH
•
Bend knees and place feet
flat on floor.
•
Reach behind and grasp one or
both of the hand grips, palms
facing away.
•
Keep elbows above shoulders,
directly in line with cables,
palms facing out, wrists straight.
•
Raise chest and pinch shoulder
blades together. Maintain a
slight, comfortable, arch in
lower back.
•
Keep upper arm stationary.
Slowly straighten elbows
allowing hands to move in
arcing motion above head.
•
Slowly reverse arcing motion
until elbows are bent again.