Arm Exercises
Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
|
|
|
Key Points:
•Maintain spinal alignment.
•Keep arm at side and wrist straight throughout entire motion.
•Tighten triceps throughout exercise and control motion.
•Keep palms facing upward.
START
•Stand on platform.
•Keep chest lifted and maintain a slight arch in lower back.
•Support yourself with one arm on the horizontal bar and grasp a hand grip with free hand, palm facing backward.
•Draw elbow back so upper arm is beside body, elbow bent approximately 90º.
ACTION
•Straighten elbow while keeping upper arm completely still.
•When arm is straight, slowly return to start position.
HammerTriceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
BeforeYou Begin:
Remove Seat and Leg Extension
START |
| FINISH |
|
|
|
Key Points:
•Maintain spinal alignment.
•Keep arm at side and wrist straight throughout motion.
•Tighten triceps throughout exercise and control motion.
•Maintain Hammer Grip throughout exercise.
40Bowflex Xceed™ Owner’s Manual
START
•Stand on platform.
•Keep chest lifted and maintain a slight arch in lower back.
•Support yourself with one arm on horizontal bar and grasp a hand grip in the vertical hammer grip position with free hand, palm facing in.
•Draw elbow back so upper arm is beside body and elbow bent approximately 90º.
ACTION
•Straighten elbow while keeping upper arm completely still.
•When arm is straight, slowly return to start position.
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