Bowflex Revolution XP Owners Manual - Page 51

49 Arm Exercises Triceps Pushdown w/ Handgrips - Elbow Extension Muscles worked: Triceps Position: Standing-facing machine. Seat removed. Accessory: Long Hand Grips Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your knees bent and feet on Standing Platform. Variations You can also perform this exercise using the "Hammer" hold, palms facing inward. START FINISH START • Grasp one or both of the Hand Grips, palms facing the floor. • Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. • Bend slightly from your hips but maintain a stabilized spine. FINISH • Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. • Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension. Triceps Pushdown w/ Lat Pulldown Bar - Elbow Extension Muscles worked: Triceps Position: Standing-facing machine. Seat removed. Accessory: Lat Pulldown Bar Pulleys / Adjustable Arm Position: Lat Cross Bar / 9 Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. • Keep your knees bent and feet on Platform. START FINISH START • Grasp the Lat Pulldown Bar, palms facing the floor. • Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. • Bend slightly from your hips but maintain a stabilized spine. FINISH • Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. • Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension.