Bowflex Xtreme 2 - Manual (Page 38)

Arm Exercises
Triceps Extension—
Elbow Extension overhead
Cross Triceps Extension—
Elbow Extension
START ACTION
START
• Take one hand, reach over the
opposite shoulder and grasp a
Hand Grip.
• Bend and lower your elbow until
your hand is in front of your
chest, palm facing the floor and
using a Hammer Grip.
• Spread your back and shoulders
into the Seat Back Pad.
• Use your free hand to grasp the
back of the active arm near the
elbow to stabilize it.
• Keeping your upper arm
stationary, slowly straighten your
elbow, bringing your hand across
your body in an arcing motion
across your chest.
• Stop the motion when your
arm is straight (don’t lock your
elbow) and then slowly reverse
the arcing motion, bringing your
hand back to the start position.
FINISH
START ACTION
START
• Grasp one or both of the Hand
Grips, palms facing outward.
• Draw arms up until elbows
are pointing forward, hands
behind shoulders.
• Keep your elbows “in line” with
the cables throughout movement
and your wrists straight.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your 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:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
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:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Keep your chest lifted and maintain a
very slight arch in your lower back.
• Keep knees bent and feet flat on the
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.
XTREME ® 2