Bowflex 2 Lying 45 Degree Triceps Extension Elbow Extension, Triceps Pushdown Elbow Extension

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Arm Exercises

LYING 45 DEGREE TRICEPS EXTENSION — Elbow Extension

Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms.

Pulley position: Narrow only.

Starting position:

•Lie on your back with your head toward the Power Rods, knees bent and your feet flat on the floor.

•Reach overhead and grasp the handles, palms facing toward the ceiling.

•Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain.

•Raise your chest and "pinch" your shoulder blades together. Maintain a very slight arch in your lower back.

Motion:

•Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs.

•Fully straighten your arms.

•Controlling the motion, allow your elbows to bend, returning to the starting position without moving your upper arms.

Optional motions:

•Bilateral movement — both arms extending at the same time.

•Unilateral movement – performing all reps with one arm before moving to the next.

•Alternating – performing one rep on one side and then the next rep on the other side.

•Simultaneously alternating – both arms moving, although in opposite directions (one extending while the other is returning).

Key points:

•Keep your upper arms motionless.

•Keep wrists straight.

•Tighten the triceps throughout the exercise and control the motion on the way down.

START

FINISH

TRICEPS PUSHDOWN — Elbow Extension

Muscles worked: This exercise emphasizes the

Optional motions:

triceps muscles located on the back of the

• Bilateral movement — both arms extending

upper arms. These muscles are responsible for

at the same time.

straightening your arms and assist in any

• Unilateral movement – performing all reps

upper body pushing or pressing motion.

with one arm before moving to the next.

 

• Alternating – performing one rep on one side

Pulley position: Lat tower.

and then the next rep on the other side.

 

• Simultaneously alternating – both arms

Starting position:

moving, although in opposite directions (one

• Remove the bench, straddle the rail and

extending while the other is returning).

stand on the platform facing the Power Rods.

 

• Grasp the lat bar at shoulder width, with

Key points:

your palms down.

• Keep your upper arms motionless.

• Adjust your distance from the pulleys (one

• Keep wrists straight.

to two feet in front of you). This may need

• Tighten the triceps throughout the exercise

to be altered after attempting the first rep.

and control the motion on the way up.

• Keeping your arms bent, bring your upper

• Maintain good posture by keeping your

arms to your side and maintain.

chest lifted, abs tight and maintain a very

• Lift your chest and tighten your abdominals

slight arch in your lower back.

to stabilize your spine while maintaining a

 

very slight arch in the lower back.

 

Motion:

 

• Keeping your upper arms stationary and

 

your elbows next to the sides of your torso,

 

slowly straighten your arms by arcing

 

downward and then inward toward your

 

legs.

 

• Straighten your arms fully.

 

• Controlling the motion, allow your elbows

 

to bend, returning to the starting position

 

without moving your upper arms.

 

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START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your RoutineWorkouts Minute Better Body WorkoutMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex
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