Bowflex Strength Training System manual Seated Triceps Extension Elbow Extension

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Arm Exercises

SEATED TRICEPS EXTENSION - Elbow Extension

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

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing towards the floor.

•Keepingkneesbentandfeetflatonthefloor,layyourheadbackagainstthebenchandstraightenyour arms to the front.

•Be sure that your arms are directly “in line” with the cables, palms facing down and wrists straight. •Raiseyourchestand“pinch”yourshoulderbladestogether. Maintainaveryslight,comfortable,archin

your lower back.

Action:

•Keeping your upper arms stationary, slowly bend your elbows allowing your hands to move in an arcing motion towards your head.

•Stop when the elbows are approximately 90 degrees.

•Slowly reverse your arcing motion until your elbows are straight.

Key points:

•Keep your upper arms/shoulders motionless. •Keep wrists straight.

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

31

START

FINISH

STANDING BICEPS CURL - Elbow Flexion (in supination)

Muscles worked: This exercise emphasizes and develops the biceps muscles which are located on the front of your upper arms and are primarily responsible for bending your elbows.

Starting position:

•Remove the bench and stand on the platform, straddle the rail, facing the power rods. •Bend down and grasp the handles with your palms facing forward.

•Standwithyourupperarmsbyyoursides(althoughnot“smashed”againstthem).Liftyourchest,tight- en your abdominals and maintain a very slight arch in your lower back.

Action:

•Curl handles forward, then upward, and then in towards your shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position by performing the same arcing motion.

START

Key points:

•Keep elbows at your sides. •Keep wrists straight.

•Keep your trunk muscles tight and maintain a very slight arch in your lower back.

FINISH

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Contents Fitness Table Of Contents Rod Caps Cable Pulley Frame Hand Grip Standing Platform Getting To Know Your MachinePower Rod Resistance Using YourAdjusting Understanding Resistance MachineWorkout Bench Mounting The Incline Using Your MachineBench PositionSafety Maintenance & CareOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl AttachmentFor Your Safety Please Follow These Instructions Defining Your Goals Designing Your Own Program Reaching Your GoalsWarming Up Working Out Cool DownBreathing Performing Your RoutineMinute Better Body Workout WorkoutsFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General ConditioningFrequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Minute UPPER/LOWER BodyBody Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Frequency 2-3 Times PER Week Time about 20-45 Minutes Circuit Training ANAEROBIC/CARDIOVASCULARFrequency 2-3 Times PER Week Time about 20-60 Minutes True Aerobic Circuit TrainingFrequency 3 Days PER Week M-W-F Time about 45-60 Minutes Strength TrainingStarting position Chest ExercisesMotion Key pointsStart ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Depression Scapular Protraction elbows stabilizedShoulder 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 Triceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Seated position Standing Wrist Curl Seated Wrist ExtensionSeated Wrist Curl Wrist Flexion Move slowly and never relax the wrist Standing Wrist ExtensionAbdominal Crunch Spinal Flexion Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Spinal Seated Resisted Abdominal Crunch Spinal FlexionTrunk Rotation Leg Exercises Squat with Lat Tower Lying Prone LEG Curl Knee FlexionStanding HIP Extension Knee flexed Standing HIP Abduction Lying LEG ExtensionStanding HIP Extension Knee stabilized Seated HIP Adduction120 Exercise LogMuscle Chart Bowflex Motivator
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