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Arm Exercises
TRICEPS PUSHDOWN with Lat Tower - Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods.
•Graspthelatbaratshoulderwidth,withyourpalmsdown.NOTE:Thisexercisecanalsobeperformed with the single handles, moving simultaneously or one arm at a time.
•Adjustyourdistancefromthepulleys(onetotwofeetinfrontofyou).Thismayneedtobealteredafter attempting the first rep.
•Bring your arms down to your sides, elbows straight.
•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Action:
•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly allow your elbows to bend, moving your hands in an arcing motion away from your legs and upward.
•Stop at approximately 90 degrees.
•Thinkingabouttighteningthetriceps,slowlyreversethearcingmotionandstraightenyourarmsfully.
Key points:
•Keep your upper arms motionless. •Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way up.
•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.
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SINGLE ARM PUSHDOWN with Lat Tower - Elbow Extension
Muscles worked: This exercise emphasizes the triceps muscles located on the backs of the upper arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or pressing motion.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods. •Attach hand grips to the lat tower in place of the bar.
•Grasp the hand grip, with your palms up.
•Adjustyourdistancefromthepulleys(onetotwofeetinfrontofyou).Thismayneedtobealteredafter attempting the first rep.
•Bring your arms down to your sides, elbows straight.
•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift your chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
Action:
•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly allow your elbows to bend, moving your hands in an arcing motion away from your legs and upward.
•Stop at approximately 90 degrees.
•Thinkingabouttighteningthetriceps,slowlyreversethearcingmotionandstraightenyourarmfully.
Key points:
•Keep your upper arm motionless. •Keep wrist straight.
•Tighten the triceps throughout the exercise and control the motion on the way up.
•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in your lower back.
