Bowflex Xtreme Assembly and Owners Manual - Page 51

Triceps Kickback, Hammer Triceps Kickback

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Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout entire motion. • Tighten triceps throughout exercise and control motion. • Keep palms facing upward. Arm Exercises 49 Triceps Kickback START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm facing backward. • Draw elbow back so upper arm is beside body, elbow bent approximately 90º. ACTION • Straighten elbow while keeping upper arm completely still. • When arm is straight, slowly return to start position. Hammer Triceps Kickback Muscles worked: Triceps muscles. Position: Standing - facing Power Rod® unit Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout motion. • Tighten triceps throughout exercise and control motion. • Maintain Hammer Grip throughout exercise. START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. ACTION • Straighten elbow while keeping upper arm completely still. • When arm is straight, slowly return to start position.

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START
ACTION
START
ACTION
49
Arm Exercises
Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Maintain spinal alignment.
•
Keep arm at side and wrist straight
throughout entire motion.
•
Tighten triceps throughout exercise
and control motion.
•
Keep palms facing upward.
START
FINISH
•
Stand on platform.
•
Keep chest lifted and maintain
a slight arch in lower back.
•
Support yourself with one arm
on the horizontal bar and grasp
a hand grip with free hand,
palm facing backward.
•
Draw elbow back so upper
arm is beside body, elbow bent
approximately 90ê.
•
Straighten elbow while keeping
upper arm completely still.
•
When arm is straight, slowly
return to start position.
Hammer Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing Power Rod
®
unit
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
•
Maintain spinal alignment.
•
Keep arm at side and wrist straight
throughout motion.
•
Tighten triceps throughout exercise
and control motion.
•
Maintain Hammer Grip throughout
exercise.
START
FINISH
•
Stand on platform.
•
Keep chest lifted and maintain
a slight arch in lower back.
•
Support yourself with one arm
on horizontal bar and grasp
a hand grip in the vertical
hammer grip position with free
hand, palm facing in.
•
Draw elbow back so upper arm
is beside body and elbow bent
approximately 90ê.
•
Straighten elbow while keeping
upper arm completely still.
•
When arm is straight, slowly
return to start position.