Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
38
Bowflex Xtreme
®
SE Owner’s Manual
Triceps Pushdown – with Bent Lat Bar (Elbow Extension)
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted, abs tight. Maintain a very slight arch
in lower back.
START
FINISH
• Stand on platform.
• Grasp 50” Bent Lat Bar at shoulder
width, palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over from hips, so shoulders
are over hands. Lift chest and
tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
• Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Triceps Extension – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Keep upper arms/shoulders motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control motion on
the way down.
START
FINISH
• Bend knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables, palms
facing out, wrists straight.
• Raise chest and pinch shoulder
blades together. Maintain a slight,
comfortable, arch in lower back.
• Keep upper arm stationary. Slowly
straighten elbows allowing hands
to move in arcing motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
Arm Exercises