Bowflex Ultimate - Manual (Page 41)

1
Arm Exercises
Muscles worked: This exercise emphasizes
the triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any upper
body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on
the platform facing the Power Rods ® .
• Using the single handles, grasp the webbing of
the opposite handle (right hand to left handles
and vice versa).
• Cross the cables with the palms facing each
other as if grasping a rope handle.
• Keeping your elbows bent, bring your upper arms
to your sides allowing your forearms to remain
angled toward the midline in line with the cable.
Motion:
• Keeping your upper arms stationary and your
elbows next to the sides of your torso, slowly
straighten your arms arcing down and then
outward toward your sides, ending with your
hands and elbows directly below the shoulders,
arms fully straightened.
• Slowly allow the elbows to bend, angling forward
and toward midline, returning to the start
position.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise and
control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight arch in
your lower back.
“Rope” Pushdowns
Elbow Extension
FINISH
START
FINISH
START
Muscles worked: This exercise emphasizes
the triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any upper
body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and stand on
the platform facing the Power Rods ® .
• Using the single handle, grasp the handle with
your palms up.
• Adjust your distance from the pulleys (one to two
feet in front of you). This may need to be altered
after attempting the first rep.
• Keeping your arm bent, bring your upper arm to
your side and maintain.
• Lift your chest and tighten your abdominals to
stabilize your spine while maintaining a very
slight arch in the lower back.
Motion:
• Keeping your upper arm stationary and your
elbow next to the side of your torso, slowly
straighten your arm by arcing downward and
then inward toward your leg, ending with your
hand and elbow directly below the shoulder, arm
fully straightened.
• Straighten your arm fully.
• Controlling the motion, allow your elbow to bend,
returning to the starting position without moving
your upper arm.
NOTE: This exercise can also be performed
utilizing the following options:
• Palm up grip (supinated)
• Palm down grip (pronated)
• "Hammer" grip (neutral)
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten the triceps throughout the exercise and
control the motion on the way up.
• Maintain good posture by keeping your chest
lifted, abs tight and maintain a very slight arch in
your lower back.
Single-Arm Pushdown
Elbow Extension