Bowflex Conquest Owners Manual - Page 30

Muscles worked: Triceps Bench Position: Removed Accessory: Bent Lat Bar Pulleys: Lat Tower Arm Exercises Triceps Pushdown - Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Straddle the Seat Rail, facing the Power Rod® unit. • Grasp the Bent Lat Bar, palms facing down. • Stand approximately 2-3 feet or .6-.9 m from Lat Tower (adjust for comfort). • Bring hands in front of you, keeping the Lat Bar approximately at rib level. • Bend over slightly from hips, shoulders directly over hands. ACTION • Keeping your upper arms stationary, elbows next to trunk, slowly push your arms downward in a gentle arc until hands are near tops of your thighs. • Keeping your triceps tightened, slowly reverse the arcing motion and bring the Bent Lat Bar back to the Start position. Muscles worked: Triceps Bench Position: Removed Accessory: Hand Grips Pulleys: Lat Tower Single Arm Pushdown - Elbow Extension START FINISH Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. 30 START • Straddle the Seat Rail facing the Power Rod® unit, and grasp one Hand Grip, palm facing up. • Stand approximately 1-2 feet or .3-.6 m from Lat Tower (adjust for comfort). • Bring your arm in front of you, keeping the Hand Grip at chest level. • Bend over slightly from hips, so that your shoulder is directly over your hand. ACTION • Keeping your upper arm stationary, elbow next to trunk, slowly push your arm downward in a gentle arc until your hand is near top of the thigh. • Keeping your triceps tightened, slowly reverse the arcing motion, bringing the Hand Grip back to the Start position.