Triceps Extension Elbow Extension | Bowflex Xceed manual

Arm Exercises

Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Muscles worked:

Triceps muscles.

Position:

Standing – facing machine

Accessory:

50” Bent Lat Bar

Pulleys:

Lat Tower

BeforeYou Begin:

Remove Leg Extension and Seat

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, abs tight. Maintain a very slight arch in lower back.

START

•Stand on platform.

•Grasp 50” Bent Lat Bar at shoulder width, palms down.

•Bring arms down to sides, elbows straight. This is Start Position.

•Bend over from hips, so shoul- ders are over hands. Lift chest and tighten abs to stabilize spine while maintaining 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 Extension – Elbow Extension

Muscles worked:

Triceps muscles.

Position:

Seated – facing outward

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

BeforeYou Begin:

START

FINISH

Remove Leg Extension and adjust seat height.

Key Points:

•Keep upper arms/shoulders motionless.

•Keep wrists straight.

•Tighten triceps throughout exercise and control motion on the way down.

38Bowﬂex Xceed™ Owner’s Manual

START

•Bend knees and place feet ﬂat on ﬂoor.

•Reach behind and grasp one or both of the hand grips, palms facing away.

•Keep elbows above shoulders, directly in line with cables, palms facing out, wrists straight.

•Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back.

ACTION

•Keep upper arm stationary. Slowly straighten elbows allowing hands to move in arcing motion above head.

•Slowly reverse arcing motion until elbows are bent again.

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Bowflex Xceed manual Triceps Extension Elbow Extension

Contents

Fitness Guide CostcoBFXXceedOMFINALprint.indd 16/2006 33948 PM Table of Contents Product Specifications Specifications / ApprovalsRegulatory Approvals Important Safety Precautions Important Safety Instructions Safety Warning Labels Label Safety Warning Labels Get to Know Your Machine Rod Caps How to Use Your Machine Bowflex Xceed Home Gym Pulley Positions Bowflex Xceed Home Gym Cable Routing Maintenance and Care of Your Bowflex Xceed Home Gym Lat Pulldown Hand Grips and StrapsLeg Extension Define Your Goals Design Your Own Program Variables are as follows Workout Guide Minute Better Body Workout WorkoutsAdvanced General Conditioning Minute Upper/Lower Body Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes Body Building Frequency 3 Days On, 1 Day Off Time About 45-60 Minutes Circuit Training Anaerobic/Cardiovascular Frequency 2-3 Times Per Week Time About 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times Per Week Time About 20-60 Minutes Strength Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Chest Exercises Key Points BeforeYou Begin Shoulder Exercises Crossover Rear Deltoid Rows Elbow Flexion Crossover High Rear Deltoid Rows Elbow Flexion Seated Forearm Lateral Shoulder Raise Elbows Stabilized Squat Pulley Frame Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Scapular Protraction Elbows Stabilized Scapular Depression Scapular Retraction Back Exercises Seated facing machine Bent Over Row Crossover Bent Over Row Seated on ground, facing machine Standing Low Back Extension with Hip Extension CostcoBFXXceedOMFINALprint.indd 16/2006 34050 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34054 PM Triceps Pushdown Elbow Extension Arm ExercisesTriceps Hammer Pushdown Elbow Extension Triceps Extension Elbow Extension HammerTriceps Extension Elbow Extension CrossTriceps Extension Triceps Kickback HammerTriceps Kickback Resisted Dip Elbow Extension Muscles worked Reverse Curl Elbow Flexion in Pronation Muscles worked Barbell Biceps Curl Elbow Extension Reverse Barbell Biceps Curl Elbow Extension Seated Biceps Hammer Curl Elbow Flexion Start Action Wrist Extension Wrist Curl with Wrist Flexion Muscles worked Trunk Rotation Abdominal ExercisesSeated Resisted Oblique Abdominal Crunch Seated Resisted Abdominal Crunch Spinal Flexion Leg Exercises Squat Standing Hip Extension Knee Bent Standing Hip Extension Knee Extended Leg Kickback Hip and Knee Extension Muscles worked Dead Lift Stiff Leg Dead Lift Standing Hip Adduction Standing Hip Abduction Lower leg or calf gastrocnemius, soleus Muscle Chart Iliotibial Tract Exercise Log Exercise Date CostcoBFXXceedOMFINALprint.indd 16/2006 34140 PM Bowflex Body Leanness Program 58 Bowﬂex Body Leanness Program Personal guarantee from Dr. Ellington Darden Introduction Bowflex Body Leanness Program Measurements Body WeightCircumference of Body Parts Skinfold Measurements Suprailium Optional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Determining Your Body Fat To Use The NomogramFemale Male Percent Body-Fat For Example Calculating Lean Body MassEnter Your Information Here Pounds or Kilograms Your Results Summary Sheet Measurement s Before After Guidelines Week 3&4 Guidelines Week 1&2Guidelines Week 5&6 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanKeep Menus Simple and Food Substitutions to a Minimum Avoid Too Much Stress Superhydrate Your System Eating Plan Week 5 Eating Plan US Measurements Eating Plan Metric Measurements Shopping List What can I substitute for it? Bowﬂex Body Leanness Program Adhere to a carbohydrate-rich, moderate-calorie eating plan Bowflex Xceed Warranty Registration Card IMPORTANT! Mail Within 30 Days of Purchase What Is Covered Please fold over and tape before mailing Warranty Information Keep For Your Records Important Contact Numbers Offices in the United States CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM CostcoBFXXceedOMFINALprint.indd 16/2006 34149 PM