Hammer Triceps Extension; Cross Triceps Extension - Bowflex Xtreme Assembly Instructions & Owner's Manual

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Arm Exercises
HAMMER TRICEPS EXTENSION - Elbow Extension
Muscles worked: This exercise emphasizes
the triceps muscles located on the backs of
the upper arms.
Position: Seated - facing outw a rd
Accessory Used: Hand Grips in 'H a m m e r
G ri p'
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Before you begin:
• Adjust seat height.
Starting position:
• Bend your knees and place your
feet flat on the platform.
• Reach behind and grasp one or
both of the hand grips in the
vertical 'hammer grip' position to
reduce stress on your wrist.
• Keep your elbows above your
shoulders, directly "in line" with
the cables, palms facing down and
wrists straight.
• Raise your chest and "p i n ch" yo u r
shoulder blades together. M a i n t a i n
a ve ry slight, c om f o rt a b l e, a rch in
your lower back .

CROSS TRICEPS EXTENSION

Muscles worked: This exercise develops
the triceps muscle located on the back of
the upper arm.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Once seated, reach over your
shoulder and grasp a hand grip.
Bend your elbow until your hand
is in front of your chest and your
palm is facing the floor using the
Hammer Grip.
• Keeping knees bent and feet flat
on the floor, lay your head back
against the bench and straighten
your arm to the front.
• With your free hand lightly gra s p
the back of your arm near yo u r
e l b ow, to stabilize the working arm .
• Raise your chest and "pinch" your
shoulder blades together.
Maintain a very slight arch in
your lower back.
Action:
• Keeping your upper arm station a ry,
s l ow ly straighten your elbow s
a ll owing your hands to move in an
a rching motion above your head.
• Slowly reverse your arcing motion
until your elbows are bent again.
Key points:
• Keep your upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten the triceps throughout the
exercise and control the motion o n
the way down.
Action:
• Keeping your upper arm
stationary, bend your elbow,
moving your hand in an arcing
motion across your chest.
• Stop your motion when arm is
s t ra i g h t , then slow ly reverse the arc
m o t i on until your elbow is back in
s t a rting position .
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten your triceps throughout
the exercise and control the
motion on the way down.