Bowflex Xtreme 2 SE Owners Manual - Page 47

Arm Exercises Hammer Triceps Extension - Elbow Extension 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 and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control the motion on the way down. START FINISH START • B end knees. Place feet flat on platform. • R each behind and grasp one or both of the hand grips in the vertical hammer grip position. • K eep elbows above shoulders, directly in line with cables, palms facing down, wrists straight. • R aise chest and pinch shoulderblades together. Maintain a slight, comfortable, arch in lower back. ACTION • Keep upper arm stationary. Slowly straighten elbows, allowing hands to move in arching motion above head. • Slowly reverse arcing motion until elbows are bent again. "Rope" Pushdown-Elbow Extension Muscles worked: Triceps Position: Standing-facing machine Accessory: Hand Grips in "Hammer Grip" Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted, abs tight and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START FINISH START • Distance yourself from the Lat Tower, but keep your feet on the Standing Platform. • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), using the hammer grip position. • Bring hands toward each other, in front of you, until they are positioned as if grabbing a rope. • Keep your elbows bent, upper arms at your sides. ACTION • Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders. • Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the start position. Bowflex Xtreme® 2 SE Owner's Manual 45