Bowflex Blaze Owners Manual - Page 37

Arm Exercises Seated Triceps Extension-Elbow Extension Muscles worked: Triceps Bench Position: Horizontal Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your knees bent, feet flat on the floor. • Lay your head back against the bench. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Tighten the triceps throughout the exercise, using controlled motion. START FINISH Start • Sit facing away from the Power Rod® unit. • Using an overhand grip, reach behind you and grasp the Handgrips, bending your elbows until your hands are near the top of your head, palms facing up. • Keep your arms in line with the cables. Action • Keeping your upper arms stationary, slowly straighten your elbows, moving your arms in an arcing motion upward over your head until they are approximately 90o from your torso. • Stop the motion before your elbows are completely straight, and then reverse your motion, slowly returning to the Start position without relaxing muscle tension. Standing Biceps Curl-Elbow Flexion (in supination) Muscles worked: Biceps Bench Position: Removed Accessory: Handgrips Pulleys: Chest Bar Success Tips • Keep your chest lifted, abs tight, and a very slight arch in your lower back. • Keep your elbows at your sides and your wrists straight. START FINISH Start • Straddle the Seat Rail, facing the Power Rod® unit. • Reach down and grasp the Handgrips, palms facing forward. • Straighten, keeping your arms by your sides, elbows loose. Action • Keeping your upper arms stationary and your elbows at your sides, slowly curl the Handgrips forward, then upward and in toward your shoulders. • Slowly reverse the arcing motion, bringing your hands back to the Start position. 37