Bowflex XTL - Manual (Page 38)

TRICEPS KICKBACK
Muscles worked:
This exercise emphasizes the triceps muscles located on the backs of the upper
arms.
Starting position:
•Straddle the bench facing the power rods, bend forward at the hips (not the waist) unit the
torso is parallel to the bench, keeping your chest lifted and maintaining a very slight arch in
your lower back.
•Support yourself with one arm on the bench and grasp a handle with your free hand, palm
facing inward.
•Draw your elbow back so that the upper arm is beside the body, parallel to the bench, and the
elbow is bent approximately 90 degrees.
Action:
•Straighten elbow while keeping your upper arm completely still.
•When arm is completely straight, slowly return to the starting position.
Key points:
•Maintain spinal alignment.
•Keep your arm at your side and your wrist straight throughout entire motion.
•Tighten the triceps throughout the exercise and control the motion.
Arm Exercises
FINISH
START
FINISH
START
CROSS TRICEPS EXTENSION
Muscles worked:
This exercise develops the triceps muscle located on the back of the upper arm.
Starting position:
•Seated in the 45 degree position, reach straight behind your body, grasp a handle, and bend your
elbow until your hand is near your chest and your palms are facing towards the floor.
•Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten
your arm to the front.
•Then, reaching slightly across mid-line, grasp the handle, palm down, with the opposite arm.
•With your free hand lightly grasp the back of your arm near your elbow, to give youself a
reference point to help stabilize the working arm.
•Raise your chest and “pinch” your shoulder blades together. Maintain a very slight arch in your
lower back.
Action:
•Keeping your upper arm stationary, bend your elbow, moving your hand in an arcing motion
across your chest.
•Stop your motion at approximately 90 degrees, then slowly reverse the arcing motion until your
elbow is straight.
Key points:
•Keep your upper arm motionless.
•Keep wrist straight.
•Tighten your triceps throughout the exercise and control the motion on the way down.
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