Bowflex Ultimate Assembly and Owners Manual - Page 40

Lying 45 Degree Triceps Extension, Triceps Pushdown

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40 START FINISH START FINISH Arm Exercises Lying 45 Degree Triceps Extension Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. Pulley position: Narrow only. Starting position: • Lie on your back with your head toward the Power Rods®, knees bent and your feet flat on the floor. • Reach overhead and grasp the handles, palms facing toward the ceiling. • Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain. • Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back. Motion: • Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs. • Fully straighten your arms. • Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms. Optional motions: • Bilateral movement - both arms extending at the same time. • Unilateral movement - performing all reps with one arm before moving to the next. • Alternating - performing one rep on one side and then the next rep on the other side. • Simultaneously alternating - both arms moving, although in opposite directions (one extending while the other is returning). Key points: • Keep your upper arms motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way down. Triceps Pushdown Elbow Extension Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion. Pulley position: Lat tower. Starting position: • Remove the bench, straddle the rail and stand on the platform facing the Power Rods®. • Grasp the lat bar at shoulder width, with your palms down. • Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep. • Keeping your arms bent, bring your upper arms to your side and maintain. • Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back. Motion: • Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms by arcing downward and then inward toward your legs. • Straighten your arms fully. • Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms. Optional motions: • Bilateral movement - both arms extending at the same time. • Unilateral movement - performing all reps with one arm before moving to the next. • Alternating - performing one rep on one side and then the next rep on the other side. • Simultaneously alternating - both arms moving, although in opposite directions (one extending while the other is returning). Key points: • Keep your upper arms motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way up. • Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

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²0
FINISH
START
Arm Exercises
Muscles worked:
This exercise emphasizes the
triceps muscles located on the back of the upper
arms.
Pulley position:
Narrow only.
Starting position:
• Lie on your back with your head toward the
Power Rods
®
, knees bent and your feet flat on
the floor.
• Reach overhead and grasp the handles, palms
facing toward the ceiling.
• Keeping your elbows bent, bring your upper arms
to the front, angled approximately 45 degrees
from the front of your torso and maintain.
• Raise your chest and "pinch" your shoulder
blades together.
Maintain a very slight arch in
your lower back.
Motion:
• Keeping your upper arms stationary and by your
side, straighten your arms in an arcing motion
down and then inward toward your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows to
bend, returning to the starting position without
moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at
the same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one extending
while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way down.
Lying 45 Degree Triceps Extension
Elbow Extension
Muscles worked:
This exercise emphasizes
the triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any upper
body pushing or pressing motion.
Pulley position:
Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on
the platform facing the Power Rods
®
.
• Grasp the lat bar at shoulder width, with your
palms down.
• Adjust your distance from the pulleys (one to two
feet in front of you). This may need to be altered
after attempting the first rep.
• Keeping your arms bent, bring your upper arms
to your side and maintain.
• Lift your chest and tighten your abdominals to
stabilize your spine while maintaining a very
slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and your
elbows next to the sides of your torso, slowly
straighten your arms by arcing downward and
then inward toward your legs.
• Straighten your arms fully.
• Controlling the motion, allow your elbows to
bend, returning to the starting position without
moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at
the same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one extending
while the other is returning).
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight arch in
your lower back.
Triceps Pushdown
Elbow Extension
FINISH
START