Bowflex 51370 manual Cross Triceps Extension, Triceps Kickback

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Arm Exercises

	Cross Triceps Extension
	Muscles worked: This exercise develops the	Motion:
	triceps muscle located on the back of the upper	• Keeping your upper arm stationary, straighten
	arms.	your arm, moving your hand in an arcing motion
	Pulley position: Wide only.	across your chest and over your shoulder.
		• Fully straighten your arm.
		• Controlling the motion, allow your elbow to bend,
	Starting position:	returning to the starting position without moving
	• Seated in the 45 degree position, reach across	your upper arm.
	and straight behind your body, grasp a handle,
	and bend your elbow until your hand is near your	Key points:
	chest.	• Keep your upper arm motionless.
START	• Keeping knees bent and feet flat on the floor, lay	• Keep wrist straight.
	your head back against the bench and straighten	• Tighten your triceps throughout the exercise and
	your arm to the front.	control the motion on the way down.
	• Then, reaching across mid-line, grasp the handle,
	palm down, with the opposite arm.
	• Pointing your elbow upward, hold your upper
	arm at an angle consistent with the angle of the
	cable.
	• With your free hand lightly grasp the back of your
	arm near your elbow, to give yourself a reference
	point and/or to help stabilize the working arm.
	• Raise your chest and slightly "pinch" your
	shoulder blades together. Maintain a very slight
	arch in your lower back.
FINISH

	Triceps Kickback
	Muscles worked: This exercise emphasizes the	Motion:
	triceps muscles located on the back of the upper	• Straighten elbow while keeping your upper arm
	arms.	completely still.
		• When arm is completely straight, slowly return
	Pulley position: Narrow.	to the starting position.
		Key points:
	Starting position:	• Maintain spinal alignment.
	• Face the Power Rods®, standing along side the	• Keep your arm at your side and your wrist
	bench. Kneel with one leg on the bench, bend	straight throughout entire motion.
	forward at the hips (not the waist) and place the	• Tighten the triceps throughout the exercise and
	hands on the bench. Bend the other knee slightly	control the motion.
START	and flatten the back by sticking the hips out and
	lifting the chest.
	• Support yourself with one arm on the bench and
	grasp a handle with your free hand.
	• Keeping your elbow bent, bring your upper arm to
	your side, parallel to the ground, and maintain.

FINISH