Bowflex Xtreme SE Owners Manual - Page 42

Muscles worked: Triceps muscles. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout entire motion. • Tighten triceps throughout exercise and control motion. • Keep palms facing upward. Arm Exercises Triceps Kickback START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm ­facing backward. • Draw elbow back so upper arm is beside body, elbow bent approximately 90º. ACTION • Straighten elbow while keeping upper arm completely still. • When arm is straight, slowly return to start position. Hammer Triceps Kickback Muscles worked: Triceps muscles. Position: Standing - facing machine Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout motion. • Tighten triceps throughout exercise and control motion. • Maintain Hammer Grip throughout exercise. 40 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm ­facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. ACTION • Straighten elbow while keeping upper arm completely still. • When arm is straight, slowly return to start position.