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

TRICEPS KICKBACK

Muscles worked: This exercise emphasizes
the triceps muscles located on the backs of
the upper arm.
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Keep your chest lifted and
maintain a very slight arch in your
lower back.
• Support yourself with one arm on
the horizontal bar and grasp a
hand grip with your free hand,
palm facing backward.
• Draw your elbow back so that the
upper arm is beside the body and
the elbow bent approximately 90º.

HAMMER TRICEPS KICKBACK

Muscles worked: This exercise emphasizes
the triceps muscles located on the backs of
the upper arm.
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Grips in
'Hammer Gri p'
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Keep your chest lifted and
maintain a very slight arch in your
lower back.
• Support yourself with one arm on
the horizontal bar and grasp a
hand grip in the vertical 'hammer
grip' position with your free hand,
palm facing inward.
• Draw your elbow back so that the
upper arm is beside the body and
the elbow bent approximately 90º.
Arm Exercises
Action:
• Straighten elbow while keeping
your upper arm completely still.
• When your arm is com p l e t e ly
s t ra i g h t , s l ow ly re t u rn to the
s t a rting position .
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and
your wrist straight throughout
entire motion.
• Tighten the triceps throughout the
exercise and control the motion.
• Keep palms facing upward.
Action:
• Straighten elbow while keeping
your upper arm completely still.
• When your arm is completel y
straight, slowly return to the
starting position.
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and
your wrist straight throughout
entire motion.
• Tighten the triceps throughout the
exercise and control the motion.
• Maintain Hammer Grip
throughout the exercise.
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