Bowflex Elite™ Plus home gym - Manual (Page 76)

52
Arm Exercises
Seated Triceps Extension
— Elbow Extension
Standing Biceps Curl
— Elbow Flexion (in supination)
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
Start position.
FINISH
START ACTION
START
• Sit facing away from the Power
Rod® unit.
• Using an overhand grip, reach
behind you and grasp the Hand
Grips, bending your elbows until
your hands are near the top of
your head, palms facing up.
• Keep your arms in line with the
cables.
• Keeping your upper arms
stationary, slowly straighten your
elbows moving your arms in an
arcing motion upward, over your
head until they are approximately
90° from your torso.
• Stop the motion before your
elbows are completely straight,
and then reverse your motion,
slowly returning to the Start
position without relaxing muscle
tension.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep knees bent, feet flat on the floor.
• Lay your head back against the bench.
• Keep your chest lifted, shoulders
pinched together, and a very slight arch
in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion.
Muscles worked:
Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your elbows at your sides and
your wrists straight.