Bowflex Revolution XP - Manual (Page 51)

arm exercises
49
Triceps Pushdown w/ Handgrips — Elbow Extension
START FINISH
START
• Grasp one or both of the Hand
Grips, palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the 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:
Standing—facing machine. Seat removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
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.
Variations
You can also perform this exercise using the
“Hammer” hold, palms facing inward.
Triceps Pushdown w/ Lat Pulldown Bar — Elbow Extension
START FINISH
START
• Grasp the Lat Pulldown Bar,
palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the 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:
Standing—facing machine. Seat
removed.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
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
Platform.