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Arm Exercises
iVluscles
worked:
Triceps
muscles.
Position:
Standing
- facing
machine
Accessory:
Hand
(;rips
Pulleys:
i,at Tower
BeforeYou
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 fight. Maintain
a
vex), slight arch in the lower back.
START
START
* Stand
on phtfbrIn.
* Grasp
band
grips at shoukter
width,
palms
down.
* Bring arms down to sides, elbows
straight.
This is Start Position.
* Bend (>vex slightly f_om hips,
so shoulders
are direcdy
over
bands.
Lift chest and tighten
abs to stabilize
spine.
Maintain
a
slight arch in lower back.
ACTION
* Keep upper
arms stationary
and elbows next to sides of
torso.
Slow b, allow elbows to
bend,
moving
hands
in arcing
modon
away f]om
legs and
up.
* Stop at 90 °.
* Think
about
tightening
triceps.
Slowly reverse
arcing
motion
and straighten
axxns flflly.
iVluscles
worked:
Triceps
muscles.
Position:
Standing
- timing machine
Accessory:
Hand
(;rips in "Hammer
(;rip"
Pulleys:
Eat Tower
BeforeYou
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 fight. Mmntain
slight arch in lower back.
START
START
* Stand
on platfbrm.
* Grasp
hand
grips at shoulder
width,
with grips in vertical
hammer
position.
* Bring arms down to sides, elbows
straight.
This is Start Position.
* Bend (>vex slightly fiom
hips,
so shoulders
are direcdy
over
bands.
Lift chest and tighten
abs to stabilize
spine.
Maintain
a
slight arch in lower back.
ACTION
* Keep upper
arms stationary
and elbows next to sides of
torso.
Slow b, allow elbows to
bend,
moving
hands
in arcing
modon
away f]om
legs and
up.
* Stop at 90 °.
* Think
about
tightening
triceps.
Slowly reverse
arcing
motion
and straighten
axxns flflly.
gowflex Xceed r' ()_aler's
Manual
37
Costco BFX
Xceed OM FINAL91int.indd
39
8,'16,'2006
3:40:58 PM
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