Bowflex Xtreme 2 SE manual Hammer Triceps Extension, Rope Pushdown-Elbow Extension

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XTREME®2

Arm Exercises

Hammer Triceps Extension

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

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 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

START		FINISH

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

•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.

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex 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 High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row 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 Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007