Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
Bowflex Xtreme
®
SE Owner’s Manual
39
Hammer Triceps Extension – Elbow Extension
START
FINISH
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
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 the motion
on the way down.
• Bend knees. Place feet at
on platform.
• Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• Keep elbows above shoulders,
directly in line with cables, palms
facing down, 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 arching motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
Cross Triceps Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep upper arm motionless.
• Keep wrist straight.
• Tighten triceps throughout
exercise and control motion
on the way down.
• Keep knees bent and feet at
on floor.
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FINISH
• Reach over shoulder and grasp a
hand grip. Using the Hammer Grip,
bend elbow until hand is in front of
chest, palm down.
• Lay head back against bench and
straighten arm to front.
• With free hand, lightly grasp back
of arm near elbow, to stabilize
working arm.
• Raise chest and pinch shoulder
blades together. Maintain a slight
arch in lower back.
• Keep upper arm stationary. Bend
elbow, moving hand in arcing
motion across chest.
• Stop motion when arm is straight,
then slowly reverse arc motion
until elbow is back in start posi-
tion.
Arm Exercises