Hammer Triceps Extension; Cross Triceps Extension - Bowflex Xceed Plus Owner's Manual

Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Center Cross Bar – narrow position
Before You 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.
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Center Cross Bar – narrow position
Before You 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.
Arm Exercises

Hammer Triceps Extension

• Bend knees. Place feet flat
• Reach behind and grasp one
• Keep elbows above shoulders,
• Raise chest and pinch shoulder

Cross Triceps Extension

• Reach over shoulder and grasp
• Lay head back against bench
• With free hand, lightly grasp
• Raise chest and pinch shoulder
– Elbow Extension
START START
START
on platform.
or both of the hand grips in the
vertical hammer grip position.
directly in line with cables, palms
facing down, wrists straight.
blades together. Maintain a slight,
comfortable, arch in lower back.
START START
START
a hand grip. Using the Hammer
Grip, bend elbow until hand is
in front of chest, palm down.
and straighten arm to front.
back of arm near elbow, to stabi-
lize working arm.
blades together. Maintain a
slight arch in lower back.
FINISH 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.
FINISH 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 Plus Owner's Manual
™