Bowflex Xtreme 2 SE - Manual (Page 46)

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 Bowflex Xtreme ® 2 SE Owner’s Manual
Cross Triceps Extension
Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep upper arm motionless.
• Keep wrist straight.
• Tighten triceps throughout
exercise and control motion
on the way down.
• Keep knees bent and feet flat
on floor.
• Reach over shoulder and grasp
a hand grip. Using the Hammer
Grip, bend elbow until hand is
in front of chest, palm down.
• Lay head back against bench
and straighten arm to front.
• With free hand, lightly grasp
back of arm near elbow, to stabi-
lize working arm.
• Raise chest and pinch shoul-
derblades together. Maintain a
slight arch in lower back.
• Keep upper arm stationary.
Bend elbow, moving hand in
arcing motion across chest.
• Stop motion when arm is
straight, then slowly reverse arc
motion until elbow is back in
start position.
Triceps Extension
– Elbow Extension
Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control motion on
the way down.
• Bend knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables,
palms facing out, wrists straight.
• Raise chest and pinch shoul-
derblades together. Maintain
a slight, comfortable, arch in
lower back.
• Keep upper arm stationary.
Slowly straighten elbows
allowing hands to move in
arcing motion above head.
• Slowly reverse arcing motion
until elbows are bent again.
Arm Exercises