50
Arm Exercises
Triceps Extension — Elbow Extension overhead
Muscles worked:
Triceps
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
•Keep your knees bent and feet on Platform.
Variations
You can also perform this exercise using the “Hammer” hold, palms facing inward.
START
START
•Grasp one or both of the Hand Grips, palms facing outward.
•Draw arms up until elbows are pointing forward, hands behind shoulders.
•Keep your elbows “in line” with the cables throughout movement and your wrists straight.
FINISH
FINISH
•Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out.
•Stop your motion before your elbows are completely straight, and then reverse, slowly returning to the Start position without relaxing muscle tension.
Cross Triceps Extension
Muscles worked:
Triceps
Position:
Accessory:
Long Hand Grips
Adjustable Arm Position:
7
Success Tips
•Keep your chest lifted and maintain a very slight arch in your lower back.
•Keep knees bent and feet flat on the Standing Platform.
•Keep your upper arms motionless and your wrists straight.
•Tighten the triceps throughout the exercise, using controlled motion throughout the exercise.
START
START
•Take one hand, reach over the opposite shoulder and grasp a Hand Grip.
•Bend and lower your elbow until your hand is in front of your chest, palm facing the floor and using a Hammer Grip.
•Spread your back and shoulders into the Seat Back Pad.
•Use your free hand to grasp theback of the active arm near the elbow to stabilize it.
FINISH
FINISH
•Keeping your upper arm stationary, slowly straighten your elbow, bringing your hand across your chest in an arcing motion.
•Stop the motion when your arm is straight. Do not lock your elbow.
•Slowly reverse the arcing motion, bringing your hand back to the Start position.
