Arm Exercises
Triceps Pushdown – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
|
|
|
Key Points:
•Keep upper arms motionless.
•Keep wrists straight.
•Tighten triceps throughout exercise and control motion on the way up.
•Maintain good posture by keeping chest lifted and abs tight. Maintain a very slight arch in the lower back.
START
•Stand on platform.
•Grasp hand grips at shoulder width, palms down.
•Bring arms down to sides, elbows straight. This is Start Position.
•Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back.
ACTION
•Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up.
•Stop at 90º.
•Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully.
Triceps Hammer Pushdown – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
|
|
|
Key Points:
•Keep upper arms motionless.
•Keep wrists straight.
•Tighten triceps throughout exercise and control motion on the way up.
•Maintain good posture by keeping chest lifted and abs tight. Maintain slight arch in lower back.
START
•Stand on platform.
•Grasp hand grips at shoulder width, with grips in vertical hammer position.
•Bring arms down to sides, elbows straight. This is Start Position.
•Bend over slightly from hips, so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back.
ACTION
•Keep upper arms stationary and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up.
•Stop at 90º.
•Think about tightening triceps. Slowly reverse arcing motion and straighten arms fully.
Bowflex Xceed™ Owner’s Manual | 37 |
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8/16/2006 3:40:58 PM
