XTREME®2 | Arm Exercises |
Hammer Triceps Extension
Muscles worked:
Triceps
Position:
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Center Cross
Leg Extension:
Removed
START |
| FINISH |
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Success Tips
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
•Keep your knees bent and feet on Standing Platform.
START
•Grasp one or both of the Hand Grips using the “Hammer” grip. Keep your palms facing each other.
•Draw arms up until elbows are pointing forward, hands behind shoulders.
•Keep your elbows “in line” with the cables throughout movement and your wrists straight.
ACTION
•Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing each other.
•Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension.
“Rope” Pushdown—Elbow Extension
Muscles worked:
Triceps
Position:
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
START |
| FINISH |
|
|
|
Success Tips
•Keep your knees bent and feet on Standing Platform.
•Keep your upper arms motionless and your wrists straight.
•Keep your chest lifted, abs tight and maintain a slight arch in lower back.
•Tighten the triceps throughout the exercise, using controlled motion.
START
•Distance yourself from the Lat Tower, but keep your feet on the Standing Platform.
•Cross your arms and grasp the Hand Grip (right Grip in left hand and vice versa), palms facing down.
•Bring hands toward each other, in front of you, until they are positioned as if grabbing a rope.
•Keep your elbows bent, upper arms at your sides.
ACTION
•Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders.
•Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the start position.
