Bowflex Xtreme 2 Owners Manual - Page 36

XTREME®2 Arm Exercises Triceps Pushdown with Hand Grips-Elbow Extension Muscles worked: Triceps Position: Standing-facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar 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 or both of the Hand Grips, palms facing the floor. • Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. • Bend slightly from your hips but maintain a stabilized spine. ACTION • Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. • Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. Triceps Hammer Pushdown-Elbow Extension Muscles worked: Triceps Position: Standing-facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys:Front Lat Cross Bar 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 or both of the Hand Grips, using the "Hammer" hold, palms facing inward. • Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. • Bend slightly from your hips but maintain a stabilized spine. ACTION • Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. • Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension.