Bowflex 2 manual Rope Pushdowns Elbow Extension, SINGLE-ARM Pushdown Elbow Extension

Page 41

Arm Exercises

“ROPE” PUSHDOWNS — Elbow Extension

Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.

Pulley position: Lat tower.

Starting position:

•Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

•Using the single handles, grasp the webbing of the opposite handle (right hand to left handles and vice versa).

•Cross the cables with the palms facing each other as if grasping a rope handle.

•Keeping your elbows bent, bring your upper arms to your sides allowing your forearms to remain angled toward the midline in line with the cable.

Motion:

•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms arcing down and then outward toward your sides, ending with your hands and elbows directly below the shoulders, arms fully straightened.

•Slowly allow the elbows to bend, angling forward and toward midline, returning to the start position.

Key points:

•Keep your upper arms motionless.

•Keep wrists straight.

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

•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

START

FINISH

SINGLE-ARM PUSHDOWN — Elbow Extension

Muscles worked: This exercise emphasizes the triceps muscles located on the back of the upper arms. These muscles are responsible for straightening your arms and assist in any upper body pushing or pressing motion.

Pulley position: Lat tower.

Starting position:

•Remove the bench, straddle the rail and stand on the platform facing the Power Rods.

•Using the single handle, grasp the handle with your palms up.

•Adjust your distance from the pulleys (one to two feet in front of you). This may need to be altered after attempting the first rep.

•Keeping your arm bent, bring your upper arm to your side and maintain.

•Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Motion:

•Keeping your upper arm stationary and your elbow next to the side of your torso, slowly straighten your arm by arcing downward and then inward toward your leg, ending with your hand and elbow directly below the shoulder, arm fully straightened.

•Straighten your arm fully.

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

NOTE: This exercise can also be performed utilizing the following options:

•Palm up grip (supinated)

•Palm down grip (pronated)

•"Hammer" grip (neutral)

Key points:

•Keep your upper arm motionless.

•Keep wrist straight.

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

•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

START

FINISH

39

Page 40 Page 42
Image 41
Page 40 Page 42
Contents Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineWhen You Are Not Using Using Your MachineAdjusting 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 About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Warming Up Exercising ProperlyAerobic Rowing Position Performing Your RoutineMinute Better Body Workout WorkoutsMinute 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 Low pulleys only Starting Position Flat Barbell Bench PressPulley position Wide only Starting position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesPulley position Lat tower Lying 45 Degree Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLEG Curl Leg ExercisesLEG Extension 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 Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Two inches above navel belly relaxed MeasurementsTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Cereal BagelBanana-Orange Chocolate or VanillaSteak Dinner Tuna Salad DinnerFrozen Microwave Dinner Late-Night SnackStaples Shopping ListIs bottled water better than tap water? May I have dinner for lunch and lunch for dinner?Is it possible to drink too much water? Page Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Drink at least 1 gallon of cold water each day120 Exercise LogMuscle Chart Bowflex
Top Page Image Contents