Bowflex 51370 manual Arm Exercises, Lying Triceps Extension Elbow Extension

Arm Exercises
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French Press Elbow Extension Overhead

START

FINISH

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

Pulley position: Narrow only.

Starting position:

•Sit on the bench facing away from the Power Rods®. Bend the knees and place your feet flat on the floor.

•Reach behind and grasp the handles, palms facing each other (or angled upward).

•Draw your arms up until your elbows are comfortably overhead (different for everyone) and your hands are pointed to the ceiling.

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

Motion:

•Keeping your upper arm stationary, bend your elbows allowing your hands to move downward in an arcing motion.

•Stop your motion at approximately 90 degrees (or as comfort allows) and then slowly reverse your arcing motion upward and forward until your elbows are straight.

Key points:

•Keep your upper arm motionless.

•Keep wrists straight.

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

•Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.

Lying Triceps Extension Elbow Extension

START

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 your sides 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 downward 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.

FINISH