Arm Exercises
HammerTriceps Extension – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
BeforeYou Begin:
Remove Leg Extension and adjust seat height.
Key Points:
•Keep upper arms/shoulders motionless.
•Keep wrists straight.
•Tighten triceps throughout exercise and control the motion on the way down.
START
START
•Bend knees. Place feet flat on platform.
•Reach behind and grasp one or both of the hand grips in the vertical hammer grip position.
•Keep elbows above shoulders, directly in line with cables, palms facing down, wrists straight.
•Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back.
FINISH
ACTION
•Keep upper arm stationary. Slowly straighten elbows, allowing hands to move in arching motion above head.
•Slowly reverse arcing motion until elbows are bent again.
CrossTriceps Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
BeforeYou Begin:
Remove Leg Extension
Key Points:
•Keep upper arm motionless.
•Keep wrist straight.
•Tighten triceps throughout exercise and control motion on the way down.
•Keep knees bent and feet flat on floor.
START
START
•Reach over shoulder and grasp a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down.
•Lay head back against bench and straighten arm to front.
•With free hand, lightly grasp back of arm near elbow, to stabi- lize working arm.
•Raise chest and pinch shoulder blades together. Maintain a slight arch in lower back.
FINISH
ACTION
•Keep upper arm stationary. Bend elbow, moving hand in arcing motion across chest.
•Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position.
Bowflex Xceed™ Owner’s Manual | 39 |
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8/16/2006 3:41:04 PM
