Arm Exercises
57
Upper Body Opposition Push-Pull
Muscles worked:
Biceps; Brachialis; Brachioradialis
Position:
Accessory:
Hand Grips
Pulleys / Adjustable Arm Position:
Lat Cross Bar / 9, and 7
START | FINISH |
Success Tips
•Lift your chest and keep your knees bent and feet on Platform.
•For this exercise, one Hand Grip
is attached to a Lat Cable and one Hand Grip is attached to an Adjustable Arm Cable. Alternate sides to build muscle evenly.
•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
•Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Adjustable Arm Cable in an underhand grip.
•Bend your forearms at a 90° angle from your upper arms, which should be at 90° angles from your torso.
FINISH
•Slowly raise the Adjustable Arm Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other.
•Slowly reverse, returning to Start position.
Standing French Press — Elbow Extension from a Shoulder Flexed Position
Muscles worked:
Triceps. Also ankles, knees, hips and core in stabilization.
Position:
Accessory:
Short Hand Grips
Adjustable Arm Position:
0 or 1
START
FINISH
Success Tips
•Stabilize body from your feet all the way up through your trunk.
•Keep knees slightly bent, feet flat on the floor and in a staggered step for stability.
•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
•Stand facing away from the engine with one foot forward and one foot back for added stability.
•Reach overhead and grasp the Hand Grips with your palms facing each other in a “Hammer Grip” position, elbows bent and pointing forward, hands behind the shoulders.
•Keep your elbows in line with the cables throughout the movement, and wrists straight.
FINISH
•Keeping the upper arms stationary, straighten your elbows, bringing your hands overhead.
•Stop your motion before your elbows are completely straight, and reverse the motion, slowly returning to the Start position maintaining tension on the muscle.
