Seated Triceps Extension Elbow Extension

Arm Exercises
Arm Exercises	43

Seated Triceps Extension Elbow Extension

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FINISH

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

Pulley position: Narrow only.

Starting position:

•Seated in the 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest and your palms are facing toward the floor.

•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.

•Be sure that your arms are directly "in line" with the cables, palms facing down and wrists straight.

•Raise your chest and "pinch" your shoulder blades together. Maintain a very slight, comfortable, arch in your lower back.

Motion:

•Keeping your upper arms stationary, slowly bend your elbows allowing your hands to move in an arcing motion toward your head.

•Stop when the elbows are approximately 90 degrees or as comfort dictates.

•Slowly reverse your arcing motion and straighten your elbows are fully.

Key points:

•Keep your upper arms motionless.

•Keep wrists straight.

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

Standing Biceps Curl Elbow Flexion (in supination)

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Muscles worked: This exercise emphasizes and develops the biceps muscles, which are located on the front of your upper arms and are primarily responsible for bending your elbows, as well as the brachialis and brachioradialis.

Pulley position: Wide or narrow (wide will work ideally for most people due to the angle created in the arm (carrying angle) in the palm forward (supinated position).

Starting position:

•Remove the bench and stand on the platform, straddle the rail, facing the Power Rods®.

•Bend down and grasp the handles with your palms facing forward.

•Stand with your upper arms by your sides (although not "smashed" against them). Lift your chest, tighten your abdominals and maintain a very slight arch in your lower back.

Motion:

•Curl handles forward, then upward, and then in toward shoulders while keeping your elbows at your sides and your upper arms completely still.

•Slowly lower to the starting position by performing the same arcing motion.

Key points:

•Keep elbows at your sides.

•Keep wrists straight.

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

FINISH

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.

Bowflex 51370 manual Seated Triceps Extension Elbow Extension

Models: 51370

Arm Exercises

Seated Triceps Extension Elbow Extension

START

Starting position:

Motion:

Key points:

Standing Biceps Curl Elbow Flexion (in supination)

START

Starting position:

Motion:

Key points:

•Keep elbows at your sides.

•Keep wrists straight.

51370 specifications