Bowflex XTL - Manual (Page 37)

LYING TRICEPS EXTENSION
- Elbow Extension
Muscles worked:
This exercise emphasizes the triceps muscles located on the backs of the upper
arms.
Starting position:
•Lie on your back with your head towards the Power Rods. Knees bent and your feet flat on the
floor.
•Reach overhead and grasp the handles, palms facing towards the ceiling.
•Straighten your arms and bring them down directly beside your body.
•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight arch in
your lower back.
Action:
•Keeping your upper arms stationary and by your side, bend your elbows moving your hands in
an arcing motion towards your chest.
•Stop your motion at approximately 90 degrees, then slowly reverse your arcing motion until
your elbows are fully straight.
Key points:
•Keep your upper arms motionless.
•Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way down.
FRENCH PRESS
- Elbow Extension Overhead
Muscles worked:
This exercise emphasizes the triceps muscles located on the backs of the upper
arms.
Starting position:
•Sit on the bench facing away from the power rods. Bend the knees and place your feet flat on
the floor.
•Reach behind and grasp one or both of the handles, palms facing each other.
•Draw your arms up until your elbows are comfortably overhead (different for everyone) and
your hands are pointed to the ceiling.
•Tighten your trunk muscles and maintain a very slight arch in your lower back.
Action:
•Keeping your upper arm stationary, bend your elbows allowing your hands to move
downward in an arcing motion.
•Stop your motion at approximately 90 degrees and then slowly reverse your arcing motion until
your elbow is straight.
Key points:
•Keep your upper arm motionless.
•Keep wrists straight.
•Tighten the triceps throughout the exercise and control the motion on the way down.
•Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
Arm Exercises
FINISH
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FINISH
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