Arm Exercises
63
Tricep Kickback
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
•Maintain good spinal alignment.
•Keep your arm at your side and your wrist straight throughout entire motion.
•Tighten the triceps throughout the exercise and control the returning motion.
START
START
•Straddle the bench facing the engine, bend forward at your hips until your torso is parallel to the bench, slightly arching your back.
•Support yourself with one arm on the bench and grasp a handle using a hammer style grip with your free hand.
•Draw your elbow back so that the upper arm is by your side, parallel to the bench, and your elbow bent about 90º.
FINISH
FINISH
•Completely straighten your elbow while keeping your upper arm completely still.
•Slowly return to the Start position.
•Repeat with the other arm on the other side of the machine after completing a set.
Reverse Curl — Elbow Flexion (in pronation)
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
START | FINISH |
•Keep your upper body motionless, elbows at your sides and your wrists straight.
•Keep your trunk muscles tight and maintain a slight arch in lower back.
START
•Straddle the Seat Rail, facing the engine.
•Reach down and grasp the Hand Grips, palms facing backward.
•Straighten, keeping your upper arms and elbows by your sides.
•Keep tension on the muscle and do not fully extend the elbow.
FINISH
•Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.
•Keep your elbows at your sides and your upper arms completely still.
•Slowly reverse the curling motion and bring your arms back to Start position.
