Arm Exercises
“ROPE” PUSHDOWNS — 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.
•Using the single handles, grasp the webbing of the opposite handle (right hand to left handles and vice versa).
•Cross the cables with the palms facing each other as if grasping a rope handle.
•Keeping your elbows bent, bring your upper arms to your sides allowing your forearms to remain angled toward the midline in line with the cable.
Motion:
•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly straighten your arms arcing down and then outward toward your sides, ending with your hands and elbows directly below the shoulders, arms fully straightened.
•Slowly allow the elbows to bend, angling forward and toward midline, returning to the start position.
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.
START
FINISH
SINGLE-ARM 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.
•Using the single handle, grasp the handle with your palms up.
•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 arm bent, bring your upper arm 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 arm stationary and your elbow next to the side of your torso, slowly straighten your arm by arcing downward and then inward toward your leg, ending with your hand and elbow directly below the shoulder, arm fully straightened.
•Straighten your arm fully.
•Controlling the motion, allow your elbow to bend, returning to the starting position without moving your upper arm.
NOTE: This exercise can also be performed utilizing the following options:
•Palm up grip (supinated)
•Palm down grip (pronated)
•"Hammer" grip (neutral)
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.
START
FINISH
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