Hammer Triceps Extension; "Rope" Pushdown - Bowflex Xtreme 2 SE Owner's Manual

Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control the motion
on the way down.
Muscles worked:
Triceps
Position:
Standing—facing machine
Accessory:
Hand Grips in "Hammer Grip"
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Arm Exercises

Hammer Triceps Extension

• Bend knees. Place feet flat
• Reach behind and grasp one
• Keep elbows above shoulders,
• Raise chest and pinch shoulderblades

"Rope" Pushdown—

• Distance yourself from the Lat
• Cross your arms and grasp the
• Bring hands toward each other,
• Keep your elbows bent, upper
– Elbow Extension
START START
START
on platform.
or both of the hand grips in the
vertical hammer grip position.
directly in line with cables, palms
facing down, wrists straight.
together. Maintain a slight, comfort-
able, arch in lower back.
Elbow Extension
START START
START
Tower, but keep your feet on the
Standing Platform.
Hand Grips (right Grip in left
hand and vice versa), using the
hammer grip position.
in front of you, until they are
positioned as if grabbing a rope.
arms at your sides.
FINISH FINISH
ACTION
• Keep upper arm stationary. Slowly
straighten elbows, allowing hands
to move in arching motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
FINISH FINISH
ACTION
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the start position.
Bowflex Xtreme 2 SE Owner's Manual
®
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