Bowflex SELECTTECH Owner's Manual page 23

I
Overhead Triceps Extension
Arm Exercises
Muscles Worked
Triceps
Success tips
• Keep your knees slightly bent with your
feet approximately shoulder width apart.
• Keep your chest lifted, shoulders pinched
together and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten your triceps throughout the
exercise, using a controlled motion.
START
START
• Stand with your knees slig_ltly
bent and feet shoulder width
apart.
• Place both hands over the inside
edge of one side of the dumbbell
weig_lts.
• Bring the arms up over your head
with an approxinlate 90 bend at
the elbow.
FINISH
ACTION
Keeping your upper arms stable,
slowly straighten your elbows
moving your arms in a arcing
motion upward, over your head.
Stop the motion before your
arms are completely straight, and
then reverse the motion, slowing
returning to the starting position,
keeping tension on the nmscle.
I
Muscles Worked
Triceps
Bench position
Rat
Success tips
• Maintain spinal alignment.
• Keep your arm at your side and your
wrist straight throughout the entire
motion.
• Tighten your triceps throughout the
exercise and control the motion.
Triceps Kickback
START
START
• Kneel with one leg on the bench,
bend forward at the hips and
place one hand on the bench.
• Support yourself with one arm on
the bench and hold the dumbbell
with the other with your pahn
facing in.
• Keeping your elbow bent, bring
your upper arm to your side,
parallel to the ground.
FINISH
ACTION
• Straighten the elbow while
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.