Bowflex 2 manual Cross Triceps Extension, Triceps Kickback

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Arm Exercises

CROSS TRICEPS EXTENSION

Muscles worked: This exercise develops the triceps muscle located on the back of the upper arms.

Pulley position: Wide only.

Starting position:

•Seated in the 45 degree position, reach across and straight behind your body, grasp a handle, and bend your elbow until your hand is near your chest.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arm to the front.

•Then, reaching across mid-line, grasp the handle, palm down, with the opposite arm.

•Pointing your elbow upward, hold your upper arm at an angle consistent with the angle of the cable.

•With your free hand lightly grasp the back of your arm near your elbow, to give yourself a reference point and/or to help stabilize the working arm.

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

Motion:

•Keeping your upper arm stationary, straighten your arm, moving your hand in an arcing motion across your chest and over your shoulder.

•Fully straighten your arm.

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

Key points:

•Keep your upper arm motionless.

•Keep wrist straight.

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

START

FINISH

TRICEPS KICKBACK

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

Pulley position: Narrow.

Starting position:

•Face the Power Rods, standing along side the bench. Kneel with one leg on the bench, bend forward at the hips (not the waist) and place the hands on the bench. Bend the other knee slightly and flatten the back by sticking the hips out and lifting the chest.

•Support yourself with one arm on the bench and grasp a handle with your free hand.

•Keeping your elbow bent, bring your upper arm to your side, parallel to the ground, and maintain.

Motion:

•Straighten elbow while keeping your upper arm completely still.

•When arm is completely straight, slowly return to the starting position.

Key points:

•Maintain spinal alignment.

•Keep your arm at your side and your wrist straight throughout entire motion.

•Tighten the triceps throughout the exercise and control the motion.

START

FINISH

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Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateAdjusting And Understanding Resistance Using Your MachineWhen You Are Not Using 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 Aerobic Rowing Position Exercising ProperlyWarming Up 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 Flat Barbell Bench Press Pulley position Wide only Starting positionPulley 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 ExtensionLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown 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 Exercises LEG ExtensionLEG 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 Two inches below navel belly relaxed MeasurementsTwo inches above 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 Week 3 Eating PlanWeek 1 Week 5Banana-Orange BagelCereal Chocolate or VanillaFrozen Microwave Dinner Tuna Salad DinnerSteak Dinner Late-Night SnackShopping List StaplesMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Eat smaller meals more frequently Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex