Triceps Extension; Cross Triceps Extension - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips
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 motion on
the way down.
Muscles worked:
Triceps
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.

Triceps Extension

START
• Bend knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables, palms
facing out, wrists straight.
• Raise chest and pinch shoulder-
blades together. Maintain a slight,
comfortable, arch in lower back.

Cross Triceps Extension

START
• Reach over shoulder and grasp a hand
grip. Using the Hammer Grip, bend
elbow until hand is in front of chest,
palm down.
• Lay head back against bench and
straighten arm to front.
• With free hand, lightly grasp back of arm
near elbow, to stabilize working arm.
• Raise chest and pinch shoulderblades
together. Maintain a slight arch in lower
back.
42
Owner's Manual
– Elbow Extension
START
START
FINISH
ACTION
• Keep upper arm stationary. Slowly
straighten elbows allowing hands
to move in arcing motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
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 posi-
tion.