Bowflex Xtreme 2 Owners Manual - Page 39

XTREME®2 Hammer Triceps Extension Arm Exercises Muscles worked: Triceps Position: Seated-facing outward Accessory: Hand Grips in "Hammer" Hold (see Page 4) 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 using the "Hammer" grip. Keep your palms facing each other. • 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 each other. • Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. "Rope" Pushdown-Elbow Extension Muscles worked: Triceps Position: Standing-Facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) 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 Grip (right Grip in left hand and vice versa), palms facing down. • 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.