Bowflex 2 Lying 45 Degree Triceps Extension Elbow Extension, Triceps Pushdown Elbow Extension

Arm Exercises

LYING 45 DEGREE TRICEPS EXTENSION — Elbow Extension

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

Pulley position: Narrow only.

Starting position:

•Lie on your back with your head toward the Power Rods, knees bent and your feet flat on the floor.

•Reach overhead and grasp the handles, palms facing toward the ceiling.

•Keeping your elbows bent, bring your upper arms to the front, angled approximately 45 degrees from the front of your torso and maintain.

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

Motion:

•Keeping your upper arms stationary and by your side, straighten your arms in an arcing motion down and then inward toward your legs.

•Fully straighten your arms.

•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 down.

START

FINISH

TRICEPS PUSHDOWN — Elbow Extension

Muscles worked: This exercise emphasizes the	Optional motions:
triceps muscles located on the back of the	• Bilateral movement — both arms extending
upper arms. These muscles are responsible for	at the same time.
straightening your arms and assist in any	• Unilateral movement – performing all reps
upper body pushing or pressing motion.	with one arm before moving to the next.
	• Alternating – performing one rep on one side
Pulley position: Lat tower.	and then the next rep on the other side.
	• Simultaneously alternating – both arms
Starting position:	moving, although in opposite directions (one
• Remove the bench, straddle the rail and	extending while the other is returning).
stand on the platform facing the Power Rods.
• Grasp the lat bar at shoulder width, with	Key points:
your palms down.	• Keep your upper arms motionless.
• Adjust your distance from the pulleys (one	• Keep wrists straight.
to two feet in front of you). This may need	• Tighten the triceps throughout the exercise
to be altered after attempting the first rep.	and control the motion on the way up.
• Keeping your arms bent, bring your upper	• Maintain good posture by keeping your
arms to your side and maintain.	chest lifted, abs tight and maintain a very
• Lift your chest and tighten your abdominals	slight arch in your lower back.
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.
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START

FINISH