Bowflex Strength Training System manual Arm Exercises

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Arm Exercises

TRICEPS PUSHDOWN with Lat Tower - Elbow Extension

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

Starting position:

•Remove (or straddle) the bench and stand facing the power rods.

•Graspthelatbaratshoulderwidth,withyourpalmsdown.NOTE:Thisexercisecanalsobeperformed with the single handles, moving simultaneously or one arm at a time.

•Adjustyourdistancefromthepulleys(onetotwofeetinfrontofyou).Thismayneedtobealteredafter attempting the first rep.

•Bring your arms down to your sides, elbows straight.

•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Action:

•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly allow your elbows to bend, moving your hands in an arcing motion away from your legs and upward.

•Stop at approximately 90 degrees.

•Thinkingabouttighteningthetriceps,slowlyreversethearcingmotionandstraightenyourarmsfully.

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.

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FINISH

SINGLE ARM PUSHDOWN with Lat Tower - Elbow Extension

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

Starting position:

•Remove (or straddle) the bench and stand facing the power rods. •Attach hand grips to the lat tower in place of the bar.

•Grasp the hand grip, with your palms up.

•Adjustyourdistancefromthepulleys(onetotwofeetinfrontofyou).Thismayneedtobealteredafter attempting the first rep.

•Bring your arms down to your sides, elbows straight.

•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.

Action:

•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly allow your elbows to bend, moving your hands in an arcing motion away from your legs and upward.

•Stop at approximately 90 degrees.

•Thinkingabouttighteningthetriceps,slowlyreversethearcingmotionandstraightenyourarmfully.

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.

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Contents Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing PlatformAdjusting Understanding Resistance Using YourPower Rod Resistance MachineBench Using Your MachineWorkout Bench Mounting The Incline PositionOptional Equipment Maintenance & CareSafety Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own ProgramBreathing Working Out Cool DownWarming Up Performing Your RoutineFrequency 3 Days PER Week M-W-F Time about 20 Minutes WorkoutsMinute Better Body Workout Advanced General ConditioningMinute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 MinutesBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 MinutesTrue Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 MinutesStrength Training Frequency 3 Days PER Week M-W-F Time about 45-60 MinutesMotion Chest ExercisesStarting position Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular DepressionShoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist CurlSeated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wristAbdominal Exercises Abdominal Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch SpinalTrunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat TowerStanding HIP Extension Knee flexed Lying LEG Extension Standing HIP AbductionSeated HIP Adduction Standing HIP Extension Knee stabilizedExercise Log 120Muscle Chart Bowflex Motivator
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