Bowflex Xtreme 2 SE Owners Manual - Page 46

Arm Exercises Triceps Extension - Elbow Extension Muscles worked: Triceps Position: Seated - facing outward Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way down. START FINISH START • B end knees and place feet flat on floor. • Reach behind and grasp one or both of the hand grips, palms facing away. • Keep elbows above shoulders, directly in line with cables, palms facing out, wrists straight. • Raise chest and pinch shoulderblades together. Maintain a slight, comfortable, arch in lower back. ACTION • K eep upper arm stationary. Slowly straighten elbows allowing hands to move in arcing motion above head. • S lowly reverse arcing motion until elbows are bent again. Muscles worked: Triceps Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Keep upper arm motionless. • Keep wrist straight. • Tighten triceps throughout exercise and control motion on the way down. • Keep knees bent and feet flat on floor. 44 Bowflex Xtreme® 2 SE Owner's Manual Cross Triceps Extension START FINISH START • R each over shoulder and grasp a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down. • Lay head back against bench and ­straighten arm to front. • W ith free hand, lightly grasp back of arm near elbow, to stabilize working arm. • R aise chest and pinch shoulderblades together. Maintain a slight arch in lower back. ACTION • K eep upper arm stationary. Bend elbow, moving hand in arcing motion across chest. • S top motion when arm is straight, then slowly reverse arc motion until elbow is back in start position.