Arm Exercises

 

41

 

 

“Rope” Pushdowns Elbow Extension

START

FINISH

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.

Single-Arm Pushdown Elbow Extension

START

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.

FINISH

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Bowflex 51370 manual Rope Pushdowns Elbow Extension, Single-Arm Pushdown Elbow Extension
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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.

Another key feature of this home gym system is its compact design. Unlike traditional weight machines that occupy a significant amount of space, the Bowflex 51370 is designed to fit in smaller workout areas. Its folding design allows users to easily store it away when not in use, making it an ideal solution for those with limited space.

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.

In terms of build quality, the Bowflex 51370 is constructed from durable materials designed to withstand rigorous use. The sturdy frame ensures stability and safety during workouts, while the comfortable padding enhances user comfort.

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.
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