Triceps Pushdown W/Lat Pulldown Bar; Single Arm Pushdown - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME
Arm Exercises
Triceps Pushdown with Lat Pulldown Bar--Elbow Extension
Muscles worked:
Triceps
Position:
Standing--facing Power Rods'*
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
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
START
• Grasp the Lat Pulldown Bar,
pahns facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
FINISH
ACTION
Keeping your tbrearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, pahns
facing out.
Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the start position
without relaxing muscle tension.
Single Arm Pushdown--Elbow Extension
Muscles worked:
Triceps
Position:
Standing--facing Power Rods °'
Accessory:
Hand Grips
Pulleys:
Lat Cross Bars
Leg Extension:
Removed
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
START
Grasp one Hand Grip, pahn
facing downward.
Stand approximately 1-2 feet
from Lat Tower (adjust for
comfort), but keeping feet on
Standing Platform.
Bring your arm in front of you,
Hand Grip at chest level.
Bend over slightly from hips,
so that your shoulder is directly
over your hand.
FINISH
ACTION
• Keeping your upper arm
stationary, elbow next to trunk,
sloMy push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the start position.
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