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Arm Exercises

 

 

Lying 45 Degree Triceps Extension Elbow Extension

 

 

 

 

Muscles worked: This exercise emphasizes the

Motion:

 

 

triceps muscles located on the back of the upper

• Keeping your upper arms stationary and by your

 

 

arms.

side, straighten your arms in an arcing motion

 

 

Pulley position: Narrow only.

down and then inward toward your legs.

 

 

• Fully straighten your arms.

 

 

 

• Controlling the motion, allow your elbows to

 

 

Starting position:

bend, returning to the starting position without

 

 

• Lie on your back with your head toward the

moving your upper arms.

 

 

Power Rods®, knees bent and your feet flat on

Optional motions:

 

 

the floor.

• Bilateral movement — both arms extending at

 

 

• Reach overhead and grasp the handles, palms

the same time.

 

 

START

 

facing toward the ceiling.

• Unilateral movement – performing all reps with

 

 

• Keeping your elbows bent, bring your upper arms

one arm before moving to the next.

 

 

to the front, angled approximately 45 degrees

• Alternating – performing one rep on one side and

 

 

from the front of your torso and maintain.

then the next rep on the other side.

 

 

• Raise your chest and "pinch" your shoulder

• Simultaneously alternating – both arms moving,

 

 

blades together. Maintain a very slight arch in

although in opposite directions (one extending

 

 

your lower back.

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

 

 

 

 

 

 

START

Triceps 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®.

Grasp the lat bar at shoulder width, with your palms down.

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 arms bent, bring your upper arms 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 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.

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 up.

Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.

FINISH

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Bowflex 51370 manual Arm Exercises, Lying 45 Degree Triceps Extension Elbow Extension, Triceps Pushdown Elbow Extension

51370 specifications

The Bowflex 51370 is a versatile and innovative piece of fitness equipment that has gained popularity among home gym enthusiasts. Designed to enhance strength training while minimizing the need for multiple machines, this compact system combines a range of features and technologies to provide an effective workout experience.

One of the standout characteristics of the Bowflex 51370 is its unique Power Rod technology. This patented resistance system delivers a smooth and consistent resistance throughout the entire range of motion, allowing users to perform a variety of exercises with confidence. With adjustable resistance levels, users can customize their workouts to match their fitness goals, whether it's building strength, increasing endurance, or toning muscles.

The Bowflex 51370 offers adjustable resistance starting at 5 pounds and going up to 210 pounds, making it suitable for beginners and advanced users alike. The ability to increase resistance in small increments allows for gradual and safe progression, which is essential for long-term strength development.

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The Bowflex 51370 comes with a variety of accessories, including a lat bar, squat bar, and ankle cuffs, enabling users to perform over 70 exercises targeting different muscle groups. This versatility makes it possible to enjoy a complete full-body workout without the need for separate machines.

Moreover, the included user guide provides a wealth of exercise options and routines, helping users to stay motivated and make the most of their training sessions. This is complemented by Bowflex's online resources, which offer video tutorials and workout plans tailored to various fitness levels.

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In conclusion, the Bowflex 51370 stands out as a comprehensive fitness solution that merges advanced technology with user-friendly features. Its compact size, adjustable resistance, and diverse exercise options make it an excellent choice for anyone looking to achieve their fitness goals from the comfort of their home.