Bowflex Xtreme 2 SE manual Cross Triceps Extension-Elbow Extension

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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

START		FINISH

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

•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

START		FINISH

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

•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.

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007