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 XceedOwner’s Manual

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Bowflex Xceed manual Arm Exercises, Triceps Pushdown Elbow Extension, Triceps Hammer Pushdown Elbow Extension