Arm Exercises; Triceps Pushdown W/ Hand Grips; Triceps Hammer Pushdown - Bowflex Xtreme 2 SE Owner's Manual

Arm Exercises

Muscles worked:
Triceps
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain a very slight
arch in the lower back.
Muscles worked:
Triceps
Position:
Standing – facing machine
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain slight arch
in lower back.
Triceps Pushdown
START
• Stand on platform.
• Grasp hand grips at shoulder width,
palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.

Triceps Hammer Pushdown

START
• Stand on platform.
• Grasp hand grips at shoulder width,
with grips in vertical hammer posi-
tion.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.
Owner's Manual
– Elbow Extension
START
– Elbow Extension
START
40
FINISH
ACTION
• Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
FINISH
ACTION
• Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.