Bowflex SelectTech BD1090 - Manual (Page 27)

25
Arm Exercises
Overhead Triceps Extension
Triceps Kickback
START ACTION
START
• Kneel with one leg on the bench,
bend forward at the hips, and place
one hand on the bench.
• Support yourself with one arm on the
bench and hold the dumbbell with
the other with your palm facing in.
• Keeping your elbow bent, bring your
upper arm to your side, parallel to
the ground.
• Straighten the elbow while keeping
your upper arm completely still.
• When the arm is completely straight,
slowly return to the starting position.
FINISH
START ACTION
START
• Stand with your knees slightly bent
and feet shoulder width apart.
• Place both hands over the inside
edge of one side of the dumbbell
weights.
• Bring the arms up over your head
with an approximate 90 bend at the
elbow.
• Keeping your upper arms stable,
slowly straighten your elbows,
moving your arms in a arcing motion
upward over your head.
• Stop the motion before your arms are
completely straight, and then reverse
the motion, slowing returning to the
starting position, keeping tension on
the muscle.
FINISH
Muscles Worked
Triceps
Success tips
• Keep your knees slightly bent with your feet
approximately shoulder width apart.
• 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 your triceps throughout the exercise,
using a controlled motion.
Muscles Worked
Triceps
Bench position
Flat
Success tips
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout the entire motion.
• Tighten your triceps throughout the
exercise and control the motion.