Bowflex Xtreme 2 Owners Manual - Page 37

XTREME®2 Arm Exercises Triceps Pushdown with Lat Pulldown Bar-Elbow Extension Muscles worked: Triceps Position: Standing-facing Power Rod® unit Accessory: Lat Pulldown Bar 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 the Lat Pulldown Bar, 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. Single Arm Pushdown-Elbow Extension Muscles worked: Triceps Position: Standing-facing Power Rod® unit 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.