Triceps Extension; Cross Triceps Extension - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
Muscles worked:
Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your chest lifted and maintain a
very slight arch in your lower back.
• Keep knees bent and feet flat on the
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.
XTREME 2
®

Triceps Extension—

Cross Triceps Extension—

Elbow Extension overhead
START
START
• Grasp one or both of the Hand
Grips, palms facing outward.
• Draw arms up until elbows
are pointing forward, hands
behind shoulders.
• Keep your elbows "in line" with
the cables throughout movement
and your wrists straight.
Elbow Extension
START
START
• Take one hand, reach over the
opposite shoulder and grasp a
Hand Grip.
• Bend and lower your elbow until
your hand is in front of your
chest, palm facing the floor and
using a Hammer Grip.
• Spread your back and shoulders
into the Seat Back Pad.
• Use your free hand to grasp the
back of the active arm near the
elbow to stabilize it.
Arm Exercises
FINISH
ACTION
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your motion before your
elbows are completely straight,
and then reverse, slowly
returning to the start position
without relaxing muscle tension.
FINISH
ACTION
• Keeping your upper arm
stationary, slowly straighten your
elbow, bringing your hand across
your body in an arcing motion
across your chest.
• Stop the motion when your
arm is straight (don't lock your
elbow) and then slowly reverse
the arcing motion, bringing your
hand back to the start position.