Bowflex Xtreme 2 SE Owners Manual - Page 45

Arm Exercises Triceps Pushdown - with Bent Lat Bar (Elbow Extension) Muscles worked: Triceps Position: Standing - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat 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, abs tight. Maintain a very slight arch in lower back. START FINISH START • Stand on platform. • Grasp 50" Bent Lat Bar at shoulder width, palms down. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over from hips, so shoulders are over hands. Lift chest and tighten abs to stabilize spine while maintaining 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. Single Arm Pushdown-Elbow Extension Muscles worked: Triceps Position: Standing-facing machine Accessory: Hand Grips Pulleys: Lat Cross Bars Leg Extension: Removed 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. START FINISH START • Grasp one Hand Grip, palm facing downward. • Stand approximately 1-2 feet from Lat Tower (adjust for comfort), but keeping feet on Standing Platform. • Bring your arm in front of you, 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. Bowflex Xtreme® 2 SE Owner's Manual 43