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Arm Exercises
iVluscies
worked:
Triceps muscles.
Position:
Standing - fhcing machine
Accessory:
50" Bent i,at Bar
Pulleys:
Eat Tower
BeforeYou
Begin:
Remove Leg Extension
and Seat
Key Points:
* Keep upper arms motionless.
* Keep wrists straight.
* Tighmn triceps throughout
exercise
and control motion on the way up.
* Maintain good posture by keeping
chest lifted, abs fight. Maintain a vmy
slight arch in lower back.
START
START
* Stand on platfbrm.
* Grasp 50" Bent Lat Bar at
shoulder width, pahns down.
* Bring arms down to sides,
elbows straight. This is Start
Position.
Bend over from hips, so shoul-
ders are over bands. Lift chest
and tighten abs to stabilize
spine while maintaining
a
slight arch in lower back.
FINISH
ACTION
* Keep upper arms stationary
and elbows next to sides of
torso. Slowly allow elbows to
bend, moving hands in arcing
modon away flom legs and up.
= Stop at 90 °.
* Think about tightening
triceps.
Slowly reverse arcing motion
and straighmn arms flfll>
iVluscies
worked:
Triceps muscles.
Position:
Seated - facing outward
Accessory:
Hand (;rips
Pulleys:
{;enter {;ross Bar- narrow position
BeforeYou
Begin:
Remove Leg Extension
and adjust
seat height.
Key Points:
* Keep upper arms/shoulders
motionless.
* Keep wrisB straight.
* Tighmn triceps throughout
exercise
and
contI'O1
Itlotion
on
the way dowm
START
@
@
START
Bend knees and place fe.et
fiat
on floor.
Reach behind and grasp one or
both of the hand grips, pahns
timing away.
Keep elbows above shoulders,
directly in line with cables,
pahns facing out, wrists straight.
Raise chest and pinch shoulder
blades together
Maintain a
slight, comfbrtable,
arch in
lower back.
FINISH
ACTION
* Keep upper arm stationary.
Slowly straighten
elbows
allowing hands to move in
arcing motion above bead.
* Slowly reverse arcing motion
until elbows are bent again.
38
B{m_lex
Xceed
r' Ox_qler's
Manual
Costco BFX
Xceed OM FINAL
print.indd
40
8,'16/2006
3:41:01 PM
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