Hammer Triceps Extension; Rope" Pushdowns - Bowflex The Xtreme2 Owner's Manual & Fitness Manual

BOWFLEX
XTREME 2
Hammer Triceps Extension
Arm Exercises
Muscles worked:
Triceps
Position:
Seated--facing outward
Accessory:
Hand Grips in "Hammer" Hold (see Page 4)
Pulleys:
Center Cross Bar--Narrow Pulleys
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 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.
FINISH
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:
Standing--Facing Power Rods '_
Accessory:
Hand Grips in "Hammer" Hold (see Page 4)
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
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
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), pahns
/'acing 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.
FINISH
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.
37