Arm exercises, Triceps kickback, Hammer triceps kickback – Bowflex Xtreme 2 SE User Manual

Page 48

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Bowflex Xtreme

®

2 SE Owner’s Manual

Triceps Kickback

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

Hand Grips

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Maintain spinal alignment.
• Keep arm at side and wrist straight

throughout entire motion.

• Tighten triceps throughout exercise

and control motion.

• Keep palms facing upward.

START

FINISH

• Stand on platform.
• Keep chest lifted and maintain

a slight arch in lower back.

• Support yourself with one arm

on the horizontal bar and grasp

a hand grip with free hand,

palm facing backward.

• Draw elbow back so upper

arm is beside body, elbow bent

approximately 90º.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly

return to start position.

Hammer Triceps Kickback

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Seat and Leg Extension

Key Points:

• Maintain spinal alignment.
• Keep arm at side and wrist straight

throughout motion.

• Tighten triceps throughout exercise

and control motion.

• Maintain Hammer Grip throughout

exercise.

START

FINISH

• Stand on platform.
• Keep chest lifted and maintain

a slight arch in lower back.

• Support yourself with one arm

on horizontal bar and grasp

a hand grip in the vertical

hammer grip position with free

hand, palm facing in.

• Draw elbow back so upper arm

is beside body and elbow bent

approximately 90º.

• Straighten elbow while keeping

upper arm completely still.

• When arm is straight, slowly

return to start position.

Arm Exercises

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