Bowflex Ultimate - Manual (Page 39)


Arm Exercises
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the upper
arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power
Rods ® . Bend the knees and place your feet flat
on the floor.
• Reach behind and grasp the handles, palms
facing each other (or angled upward).
• Draw your arms up until your elbows are
comfortably overhead (different for everyone)
and your hands are pointed to the ceiling.
• Tighten your trunk muscles and maintain a very
slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend your
elbows allowing your hands to move downward
in an arcing motion.
• Stop your motion at approximately 90 degrees (or
as comfort allows) and then slowly reverse your
arcing motion upward and forward until your
elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way down.
• Keep your chest lifted, abs tight and maintain a
very slight arch in your lower back.
French Press
Elbow Extension Overhead
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the upper
arms.
Pulley position: Narrow only.
Starting position:
• Lie on your back with your head toward the
Power Rods ® . Knees bent and your feet flat on
the floor.
• Reach overhead and grasp the handles, palms
facing toward the ceiling.
• Keeping your elbows bent, bring your upper arms
to your sides and maintain.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight arch in
your lower back.
Motion:
• Keeping your upper arms stationary and by your
side, straighten your arms in an arcing motion
downward and then inward toward your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows to
bend, returning to the starting position without
moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending at
the same time.
• Unilateral movement – performing all reps with
one arm before moving to the next.
• Alternating – performing one rep on one side and
then the next rep on the other side.
• Simultaneously alternating – both arms moving,
although in opposite directions (one extending
while the other is returning)
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way down.
Lying Triceps Extension
Elbow Extension
FINISH
START
FINISH
START