Bowflex Ultimate Assembly and Owners Manual - Page 43

Seated Triceps Extension, Standing Biceps Curl

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START Arm Exercises 43 Seated 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: • Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the floor. • Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front. • Be sure that your arms are directly "in line" with the cables, palms facing down and wrists straight. • Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back. Motion: • Keeping your upper arms stationary, slowly bend your elbows allowing your hands to move in an arcing motion toward your head. • Stop when the elbows are approximately 90 degrees or as comfort dictates. • Slowly reverse your arcing motion and straighten your elbows are fully. Key points: • Keep your upper arms motionless. • Keep wrists straight. • Tighten the triceps throughout the exercise and control the motion on the way down. FINISH START Standing Biceps Curl Elbow Flexion (in supination) Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis. Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position). Starting position: • Remove the bench and stand on the platform, straddle the rail, facing the Power Rods®. • Bend down and grasp the handles with your palms facing forward. • Stand with your upper arms by your sides (although not "smashed" against them). Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back. Motion: • Curl handles forward, then upward, and then in toward shoulders while keeping your elbows at your sides and your upper arms completely still. • Slowly lower to the starting position by performing the same arcing motion. Key points: • Keep elbows at your sides. • Keep wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. FINISH

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²±
Arm Exercises
Muscles worked:
This exercise emphasizes the
triceps muscles located on the back of the upper
arms.
Pulley position:
Narrow only.
Starting position:
• Seated in the 45 degree position, reach straight
behind your body, grasp the handles, and bend
your elbows until your hands are near your chest
and your palms are facing toward the floor.
• Keeping knees bent and feet flat on the floor, lay
your head back against the bench and straighten
your arms to the front.
• Be sure that your arms are directly "in line"
with the cables, palms facing down and wrists
straight.
• Raise your chest and "pinch" your shoulder
blades together.
Maintain a very slight,
comfortable, arch in your lower back.
Motion:
• Keeping your upper arms stationary, slowly bend
your elbows allowing your hands to move in an
arcing motion toward your head.
• Stop when the elbows are approximately 90
degrees or as comfort dictates.
• Slowly reverse your arcing motion and straighten
your elbows are fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way down.
Seated Triceps Extension
Elbow Extension
Muscles worked:
This exercise emphasizes and
develops the biceps muscles, which are located
on the front of your upper arms and are primarily
responsible for bending your elbows, as well as
the brachialis and brachioradialis.
Pulley position:
Wide or narrow (wide will work
ideally for most people due to the angle created
in the arm (carrying angle) in the palm forward
(supinated position).
Starting position:
• Remove the bench and stand on the platform,
straddle the rail, facing the Power Rods
®
.
• Bend down and grasp the handles with your
palms facing forward.
• Stand with your upper arms by your sides
(although not "smashed" against them). Lift your
chest, tighten your abdominals and maintain a
very slight arch in your lower back.
Motion:
• Curl handles forward, then upward, and then in
toward shoulders while keeping your elbows at
your sides and your upper arms completely still.
• Slowly lower to the starting position by
performing the same arcing motion.
Key points:
• Keep elbows at your sides.
• Keep wrists straight.
• Keep your trunk muscles tight and maintain a
very slight arch in your lower back.
Standing Biceps Curl
Elbow Flexion (in supination)
FINISH
START
FINISH
START