Bowflex XTL - Manual (Page 36)

TRICEPS PUSHDOWN
with Lat Tower - Elbow Extension
Muscles worked:
This exercise emphasizes the triceps muscles located on the backs of the upper
arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or
pressing motion.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods.
•Grasp the lat bar at shoulder width, with your palms down. NOTE: This exercise can also be
performed with the single handles, moving simultaneously or one arm at a time.
•Adjust your distance from the pulleys (one to two feet in front of you). This may need to be
altered after attempting the first rep.
•Bring your arms down to your sides, elbows straight.
•Bend over slightly from your hips, so that your shoulders are directly over your hands lift your
chest and tighten your abdominals to stabilize your spine while maintaining a very slight arch
in the lower back.
Action:
•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly
allow your elbows to bend, moving your hands in an arcing motion away from your legs and
upward.
•Stop at approximately 90 degrees.
•Thinking about tightening the triceps, slowly reverse the arcing motion and straighten your
arms fully.
Key points:
•Keep your upper arms motionless.
•Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way up.
•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in
your lower back.
SINGLE ARM PUSHDOWN
with Lat Tower - Elbow Extension
Muscles worked:
This exercise emphasizes the triceps muscles located on the backs of the upper
arms. These muscles are responsible for straightening your arm and assist in any upper body pushing or
pressing motion.
Starting position:
•Remove (or straddle) the bench and stand facing the power rods.
•Attach hand grips to the lat tower in place of the bar.
•Grasp the hand grip, with your palms up.
•Adjust your distance from the pulleys (one to two feet in front of you). This may need to be
altered after attempting the first rep.
•Bring your arms down to your sides, elbows straight.
•Bend over slightly from your hips, so that your shoulders are directly over your hands. Lift
your chest and tighten your abdominals to stabilize your spine while maintaining a very slight
arch in the lower back.
Action:
•Keeping your upper arms stationary and your elbows next to the sides of your torso, slowly
allow your elbows to bend, moving your hands in an arcing motion away from your legs and
upward.
•Stop at approximately 90 degrees.
•Thinking about tightening the triceps, slowly reverse the arcing motion and straighten your
arm fully.
Key points:
•Keep your upper arm motionless.
•Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way up.
•Maintain good posture by keeping your chest lifted, abs tight and maintain a very slight arch in
your lower back.
FINISH
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FINISH
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Arm Exercises 34