Advertisement
Arm Exercises
iVluscles
worked:
Triceps muscles.
Position:
Seated - f_cing otto,yard
Accessory:
Hand Grips in "Hammer
Grip"
PulJeys:
Center Cross Bar - narrow position
BeforeYou
Begin:
Remove i,eg Extension
and adjust seat
height.
Key Points:
* Keep upper arms/shoukters
motionless.
* Keep wrists
straight.
* Tighten triceps throughout
exercise and control tile motion
on tile way down.
START
START
= Bend knees. Place feet fiat
on platfbrm.
* Reach behind and grasp one
or both of tile hand grips in tile
vertical hammer
grip position.
* Keep elbows above shotflders,
directly in line with cables, pahns
f;_cing down, wrists straight.
* Raise chest and pinch shoulder
blades together
Maintain a slight,
comfbrmble,
arch in lower back.
ACTION
* Keep upper arm stationary.
Slo\v b, straighten
elbows,
allowing bands to move in
arching motion above bead.
* Slowly reverse arcing motion
until elbows are bent again.
iVluscles
worked:
Triceps muscles.
Position:
Seated - fi_cing otto,yard
Accessory:
Hand (;rips in "Hammer
(;rip"
Pulleys:
{;enter {;ross Bar - narrow position
BeforeYou
Begin:
Remove Leg Extension
Key Points:
* Keep upper arm motionless.
* Keep wrist straight.
* Tighten triceps throughout
exercise and control motion
on tile way down.
* Keep knees bent and feet fiat
on
iqooi.
START
START
* Reach over shoulder and grasp
a band grip. Using tile Hamnler
Grip, bend elbow until hand is
in flont of chest, palm down.
* LW head back against bench
and straighten
arm to flont.
* With flee band, lighdy grasp
back of arm near elbow, to stabi-
lize worMng arm.
* Raise chest and pinch shoulder
blades together
Maintain a
slight arch in lower back.
ACTION
* Keep upper arm stationary:
Bend elbow, moving hand in
arcing motion across chest.
* Stop motion when arm is
s[Iaigbt_ then slowly reverse arc
motion
until elbow is back in
start position.
Box_flex Xceed"
Ox_qler's Manual
39
Costco BFX
Xceed OM FINAL91int.indd
41
8/16/2006
3:41:04 PM
Advertisement
