Arm Exercises
59
Rope Pushdowns – Elbow extension
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
0 or 1
Success Tips
•Keep knees slightly bent, feet flat on the platform.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Cross your arms and grasp the Hand Grips (right hand on left handle, left hand on right handle) palms facing slightly down with a hammer style grip.
•Bring hands toward each other, in front of you, until they are positioned as if your holding a rope.
•Keep your elbows bent, upper arms at your sides.
FINISH
FINISH
•Keeping the upper arms stationary, straighten your elbows, bringing your hands down and back.
•Extend your elbows completely straight, reverse the motion, slowly returning to the Start position maintaining tension on the muscle.
Standing Hammer Grip Curls – Elbow flexion neutral
Muscles worked:
Biceps, Brachialis, Brachioradialis
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep knees slightly bent, feet flat on the platform.
•Keep abs tight, chest lifted and a slight curve in the lower back.
•Stabilize the shoulder and wrist, only allowing the elbow joint to be involved in the motion.
START
START
•Reach down and grasp the Hand Grips with a hammer style grip.
•Press your upper arms into your sides.
FINISH
FINISH
•Keeping the upper arms stationary and elbows at your sides, Slowly curl the handles forward then upward toward the shoulders.
•Slowly reverse the arcing motion, bringing your hands back to the Start position.
