Bowflex Xtreme SE Owners Manual - Page 41

Arm Exercises Hammer Triceps Extension - Elbow Extension Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" 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 the motion on the way down. START FINISH START • Bend knees. Place feet flat on platform. • Reach behind and grasp one or both of the hand grips in the vertical hammer grip position. • Keep elbows above shoulders, directly in line with cables, palms facing down, 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 arching motion above head. • Slowly reverse arcing motion until elbows are bent again. Muscles worked: Triceps muscles. Position: Seated - facing outward Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Leg Extension Key Points: • Keep upper arm motionless. • Keep wrist straight. • Tighten triceps throughout exercise and control motion on the way down. • Keep knees bent and feet flat on floor. Cross Triceps Extension START FINISH START • Reach over shoulder and grasp a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down. • Lay head back against bench and ­straighten arm to front. • With free hand, lightly grasp back of arm near elbow, to stabilize working arm. • Raise chest and pinch shoulder blades together. Maintain a slight arch in lower back. ACTION • Keep upper arm stationary. Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position. Bowflex Xtreme® SE Owner's Manual 39