Bowflex Xtreme 2 SE Owners Manual - Page 44

Arm Exercises

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Arm Exercises Triceps Pushdown - Elbow Extension Muscles worked: Triceps Position: Standing - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain a very slight arch in the lower back. START FINISH START • Stand on platform. • Grasp hand grips at shoulder width, palms down. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. ACTION • Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. • Stop at 90º. • Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully. Triceps Hammer Pushdown - Elbow Extension Muscles worked: Triceps Position: Standing - facing machine Accessory: Hand Grips in "Hammer Grip" Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain slight arch in lower back. 42 Bowflex Xtreme® 2 SE Owner's Manual START FINISH START • Stand on platform. • Grasp hand grips at shoulder width, with grips in vertical hammer position. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. ACTION • Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. • Stop at 90º. • Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully.

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START
ACTION
START
ACTION
42
Bowflex Xtreme
®
2 SE Owner’s Manual
Arm Exercises
Triceps Pushdown
– Elbow Extension
Muscles worked:
Triceps
Position:
Standing – facing machine
Accessor°:
Hand Grips
Pulle°s:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Ke° Points:
•
Keep upper arms motionless.
•
Keep wrists straight.
•
Tighten triceps throughout exercise and
control motion on the way up.
•
Maintain good posture by keeping chest
lifted and abs tight. Maintain a very slight
arch in the lower back.
START
FINISH
•
Stand on platform.
•
Grasp hand grips at shoulder width,
palms down.
•
Bring arms down to sides, elbows
straight. This is Start Position.
•
Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.
•
Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
•
Stop at 90º.
•
Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Triceps Hammer Pushdown
– Elbow Extension
Muscles worked:
Triceps
Position:
Standing – facing machine
Accessor°:
Hand Grips in “Hammer Grip”
Pulle°s:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Ke° Points:
•
Keep upper arms motionless.
•
Keep wrists straight.
•
Tighten triceps throughout exercise and
control motion on the way up.
•
Maintain good posture by keeping chest
lifted and abs tight. Maintain slight arch
in lower back.
START
FINISH
•
Stand on platform.
•
Grasp hand grips at shoulder width,
with grips in vertical hammer posi-
tion.
•
Bring arms down to sides, elbows
straight. This is Start Position.
•
Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.
•
Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
•
Stop at 90º.
•
Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.