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Arm Exercises
iVluscies
worked:
Triceps
muscles.
Position:
Standing
- timing machine
Accessory:
Hand
(;rips
Pulleys:
{;enter
{;ross Bar-
narrow
position
BeforeYou
Begin:
Remove
Seat and i,eg Extension
Key Points:
* Maintain
spinal
alignment.
* Keep arm at side and wrist straight
throughout
en0re
mo0on.
* Tighmn
triceps
throt_ghout
exercise
and control
motion.
* Keep pahns timing upward.
START
START
* Stand
on platfbrm.
* Keep chest lifted and maintain
a slight arch in lower back.
* Support
yoreself
with one arm
on the horizontal
bar and grasp
a band
grip with flee hand,
palm facing
backward.
* Draw elbow back so upper
arm is beside
bod B elbow bent
approximately
90 °.
FINISH
ACTION
* Straighten
elbow while keeping
upper
arm completely
s011.
* When
arm is straight,
slowly
return
to
start position.
iVluscies
worked:
Triceps
muscles.
Position:
Standing
- timing machine
Accessory:
Hand
(;rips
in "Hammer
(;rip"
Pulleys:
{;enter
{;ross Bar-
narrow
position
BeforeYou
Begin:
Remove
Seat and Leg Extension
Key Points:
* Maintain
spinal
alignment.
* Keep arm at side and wrist smfight
throughout
moOon.
* Tighmn
triceps
throughout
exercise
and control
motion.
* Maintain
Hammer
Grip throughout
exercise.
START
START
* Stand
on platfbrm.
* Keep chest lifted and maintain
a slight arch in lower back.
* Support
yourself
with one arm
on horizontal
bar and grasp
a band
grip in the vertical
hammer
grip posiOon
with flee
band,
palm timing in.
* Draw elbow back so upper
arm
is beside
body and elbow bent
approximately
90 °.
FINISH
!
1
ACTION
* Straighten
elbow while keeping
upper
arm completely
s011.
* When
arm is straight,
slowly
return
to
start posi0on.
40
go_flex
Xceed r" ()_aler's
Manual
CostcoBFX
XceedOM
FINAL
print.indd
42
8/16/2006
3:41:06 PM
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