Bowflex Elite™ Plus home gym - Manual (Page 73)

49
Arm Exercises
Triceps Pushdown
— Elbow Extension
Single Arm Pushdown
— Elbow Extension
START ACTION
START
• Straddle the Seat Rail facing the
Power Rod® unit, and grasp one
Hand Grip, palm facing up.
• Stand approximately 1-2 feet or
.3-.6 m from Lat Tower (adjust for
comfort).
• Bring your arm in front of you,
keeping the Hand Grip at chest
level.
• Bend over slightly from hips, so
that your shoulder is directly
over your hand.
• Keeping your upper arm
stationary, elbow next to trunk,
slowly push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the Start position.
FINISH
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Grasp the Bent Lat Bar, palms
facing down.
• Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
• Bring hands in front of
you, keeping the Lat Bar
approximately at rib level.
• Bend over slightly from hips,
shoulders directly over hands.
• Keeping your upper arms
stationary, elbows next to trunk,
slowly push your arms downward
in a gentle arc until hands are
near tops of your thighs.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Bent Lat Bar back
to the Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• 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.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• 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.