Bowflex Xtreme 2 - Manual (Page 36)

Arm Exercises
Triceps Pushdown with Hand Grips—
Elbow Extension
Triceps Hammer Pushdown—
Elbow Extension
START ACTION
START
• Grasp one or both of the Hand
Grips, using the “Hammer” hold,
palms facing inward.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the start position
without relaxing muscle tension.
FINISH
START ACTION
START
• Grasp one or both of the Hand
Grips, palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the start position
without relaxing muscle tension.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar
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:
Standing—facing Power Rod® unit
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Front Lat Cross Bar
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.
XTREME ® 2