Bowflex Xtreme SE Owners Manual - Page 40

Arm Exercises Triceps Pushdown - with Bent Lat Bar (Elbow Extension) Muscles worked: Triceps muscles. Position: Standing - facing machine Accessory: 50" Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension and Seat Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted, abs tight. Maintain a very slight arch in lower back. START FINISH START • Stand on platform. • Grasp 50" Bent Lat Bar at shoulder width, palms down. • Bring arms down to sides, elbows straight. This is Start Position. • Bend over from hips, so shoulders are over hands. Lift chest and tighten abs to stabilize spine while maintaining a slight arch in lower back. ACTION • Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. • Stop at 90º. • Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully. Triceps Extension - Elbow Extension Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips 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 motion on the way down. 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place feet flat on floor. • Reach behind and grasp one or both of the hand grips, palms facing away. • Keep elbows above shoulders, directly in line with cables, palms facing out, wrists straight. • Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back. ACTION • Keep upper arm stationary. Slowly straighten elbows allowing hands to move in arcing motion above head. • Slowly reverse arcing motion until elbows are bent again.