Cross Triceps Extension - Bowflex XTREME.SE Owner's Manual

Arm Exercises
HammerTriceps Extension - Elbow
Extension
iVluscles worked:
Triceps muscles.
Position:
Seated - facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Center Cross Bar- narrow position
BeforeYou Begin:
Remove i,eg Extension and adj ust seat
height.
Key Points:
* Keep upper arms/shoulders
modonless.
* Keep wrisB
straight.
* Tighten triceps
tbrougbotlt
exercise and control the modon
on the way down.
START
START
= Bend knees. Place feet fiat
on platfbrm.
* Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
* Keep elbows above shoulders,
directly in line with cables, pahns
facing down, wrists suaight.
* Raise chest and pinch shoulder
blades together Maintain a slight,
comfbrmble, arch in lower back.
FINISH
ACTION
* Keep upper arm stationary.
Slowly straighten elbows,
allowing bands t(} move in
arching modon above bead.
* Slowly reverse arcing motion
until elbows are bent again.
Cross Triceps Extension
iVluscies worked:
Triceps muscles.
Position:
Seated - facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Center Cross Bar- narrow position
BeforeYou Begin:
Remove Leg Extension
Key Points:
* Keep upper arm motionless.
* Keep wrist straight.
* Tighmn triceps throughout
exercise and control motion
on the way down.
* Keep knees bent and feet fiat
on iqooi-
START
START
* Reach over shoukter and grasp
a hand grip. Using the Hammer
Grip, bend elbow until hand is
in flont of chest, palm down.
* Lay head back against bench
and straighten arm to flont.
* With flee hand, lighdy grasp
back of arm near elbow, to stabi-
lize worldng arm.
* Raise chest and pinch shoulder
blades together. Maintain a
slight arch in lower back.
FINISH
ACTION
* Keep upper arm stationary:
Bend elbow, moving hand in
arcing motion across chest.
* Stop motion when arm is
straight, then slowly reverse arc
motion until elbow is back in
smrt position.
B{m_lex Xtreme' SE Ox_ner's Manual 39