Arm exercises – Bowflex Revolution XP User Manual

Page 52

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arm exercises

50

Triceps Extension — Elbow Extension overhead

START

FINISH

START

• Grasp one or both of the Hand

Grips, palms facing outward.

• Draw arms up until elbows are

pointing forward, hands behind

shoulders.

• Keep your elbows “in line” with

the cables throughout movement

and your wrists straight.

• Keeping your upper arms

stationary, straighten your

elbows, bringing your hands

overhead, palms facing out.

• Stop your 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:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

8 or 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.

Variations

You can also perform this exercise using

the “Hammer” hold, palms facing inward.

Cross Triceps Extension

START

FINISH

START

• Take one hand, reach over the

opposite shoulder and grasp a Hand

Grip.

• Bend and lower your elbow until

your hand is in front of your chest,

palm facing the floor and using a

Hammer Grip.

• Spread your back and shoulders

into the Seat Back Pad.

• Use your free hand to grasp theback

of the active arm near the elbow to

stabilize it.

• Keeping your upper arm

stationary, slowly straighten your

elbow, bringing your hand across

your chest in an arcing motion.

• Stop the motion when your arm is

straight. Do not lock your elbow.

• Slowly reverse the arcing motion,

bringing your hand back to the

Start position.

FINISH

Muscles worked:

Triceps

Position:

Seated—facing outward.

Accessory:

Long Hand Grips

Adjustable Arm Position:

7

Success Tips

• Keep your chest lifted and maintain a

very slight arch in your lower back.

• Keep knees bent and feet flat on the

Standing Platform.

• Keep your upper arms motionless and

your wrists straight.

• Tighten the triceps throughout the

exercise, using controlled motion

throughout the exercise.

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