Bowflex Xtreme Assembly and Owners Manual - Page 50

Hammer Triceps Extension, Cross Triceps Extension

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48 Arm Exercises Hammer Triceps Extension - Elbow Extension Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" 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 the motion on the way down. START FINISH START • Bend knees. Place feet flat on platform. • Reach behind and grasp one or both of the hand grips in the vertical hammer grip position. • Keep elbows above shoulders, directly in line with cables, palms facing down, 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 arching motion above head. • Slowly reverse arcing motion until elbows are bent again. Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Keep upper arm motionless. • Keep wrist straight. • Tighten triceps throughout exercise and control motion on the way down. • Keep knees bent and feet flat on floor. Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down. • Lay head back against bench and straighten arm to front. • With free hand, lightly grasp back of arm near elbow, to stabilize working arm. • Raise chest and pinch shoulder blades together. Maintain a slight arch in lower back. ACTION • Keep upper arm stationary. Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position.

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48
START
ACTION
START
ACTION
Arm Exercises
Hammer Triceps Extension
– Elbow Extension
START
FINISH
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
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 the motion
on the way down.
•
Bend knees. Place feet flat
on platform.
•
Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
•
Keep elbows above shoulders,
directly in line with cables, palms
facing down, 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
arching motion above head.
•
Slowly reverse arcing motion
until elbows are bent again.
Cross Triceps Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
•
Keep upper arm motionless.
•
Keep wrist straight.
•
Tighten triceps throughout
exercise and control motion
on the way down.
•
Keep knees bent and feet flat
on floor.
START
FINISH
•
Reach over shoulder and grasp
a hand grip. Using the Hammer
Grip, bend elbow until hand is
in front of chest, palm down.
•
Lay head back against bench
and straighten arm to front.
•
With free hand, lightly grasp
back of arm near elbow, to stabi-
lize working arm.
•
Raise chest and pinch shoulder
blades together. Maintain a
slight arch in lower back.
•
Keep upper arm stationary.
Bend elbow, moving hand in
arcing motion across chest.
•
Stop motion when arm is
straight, then slowly reverse arc
motion until elbow is back in
start position.