Bowflex Xtreme 2 Owners Manual - Page 38

XTREME®2 Arm Exercises Triceps Extension-Elbow Extension overhead Muscles worked: Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys 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 outward. • Draw arms up until elbows are pointing forward, hands behind shoulders. • Keep your elbows "in line" with the cables throughout movement and your wrists straight. ACTION • Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out. • Stop your motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. Cross Triceps Extension-Elbow Extension Muscles worked: Triceps Position: Seated-facing outward Accessory: Hand Grips Pulleys: Center Cross Bar-Narrow Pulleys Leg Extension: Removed Success Tips • Keep your chest lifted and maintain a very slight arch in your lower back. • Keep knees bent and feet flat on the Standing Platform. • Keep your upper arms motionless and your wrists straight. • Tighten the triceps throughout the exercise, using controlled motion throughout the exercise. START FINISH START • Take one hand, reach over the opposite shoulder and grasp a Hand Grip. • Bend and lower your elbow until your hand is in front of your chest, palm facing the floor and using a Hammer Grip. • Spread your back and shoulders into the Seat Back Pad. • Use your free hand to grasp the back of the active arm near the elbow to stabilize it. ACTION • Keeping your upper arm stationary, slowly straighten your elbow, bringing your hand across your body in an arcing motion across your chest. • Stop the motion when your arm is straight (don't lock your elbow) and then slowly reverse the arcing motion, bringing your hand back to the start position.