Bowflex 51370 manual Arm Exercises, Lying 45 Degree Triceps Extension Elbow Extension

40

Arm Exercises

	Lying 45 Degree Triceps Extension Elbow Extension
	Muscles worked: This exercise emphasizes the	Motion:
	triceps muscles located on the back of the upper	• Keeping your upper arms stationary and by your
	arms.	side, straighten your arms in an arcing motion
	Pulley position: Narrow only.	down and then inward toward your legs.
		• Fully straighten your arms.
		• Controlling the motion, allow your elbows to
	Starting position:	bend, returning to the starting position without
	• Lie on your back with your head toward the	moving your upper arms.
	Power Rods®, knees bent and your feet flat on	Optional motions:
	the floor.	• Bilateral movement — both arms extending at
	• Reach overhead and grasp the handles, palms	the same time.
START	facing toward the ceiling.	• Unilateral movement – performing all reps with
	• Keeping your elbows bent, bring your upper arms	one arm before moving to the next.
	to the front, angled approximately 45 degrees	• Alternating – performing one rep on one side and
	from the front of your torso and maintain.	then the next rep on the other side.
	• Raise your chest and "pinch" your shoulder	• Simultaneously alternating – both arms moving,
	blades together. Maintain a very slight arch in	although in opposite directions (one extending
	your lower back.	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.
FINISH

START

Triceps 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®.

•Grasp the lat bar at shoulder width, with your palms down.

•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 arms bent, bring your upper arms 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 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.

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 up.

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

FINISH