Bowflex Xtreme 2 SE - Manual (Page 47)

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START ACTION
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Bowflex Xtreme ® 2 SE Owner’s Manual 
Hammer Triceps Extension
– Elbow Extension
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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 and adjust seat
height.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control the motion
on the way down.
• Bend knees. Place feet flat
on platform.
• Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• Keep elbows above shoulders,
directly in line with cables, palms
facing down, wrists straight.
• Raise chest and pinch shoulder-
blades together. Maintain a slight,
comfortable, arch in lower back.
• Keep upper arm stationary.
Slowly straighten elbows,
allowing hands to move in
arching motion above head.
• Slowly reverse arcing motion
until elbows are bent again.
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Arm Exercises
“Rope” Pushdown—
Elbow Extension
• Distance yourself from the Lat
Tower, but keep your feet on
the Standing Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), using the
hammer grip position.
• Bring hands toward each
other, in front of you, until
they are positioned as if
grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping your upper arms
stationary, elbows next to
trunk, slowly straighten your
arms downward, in a gentle
arc, until hands are near
tops of your thighs, hands
and elbows straightened and
directly in line with shoulders.
• Keeping your triceps
tightened, slowly reverse the
arcing motion and bring the
Hand Grips back to the start
position.
Muscles worked:
Triceps
Position:
Standing—facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.