Owner`s manual

START ACTION
START
FINISH
START ACTION
START
FINISH
40
Bowflex Xtreme
®
SE Owner’s Manual
Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout entire motion.
• Tighten triceps throughout exercise and
control motion.
• Keep palms facing upward.
START
FINISH
• Stand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm
on the horizontal bar and grasp
a hand grip with free hand, palm
facing backward.
• Draw elbow back so upper arm is
beside body, elbow bent approxi-
mately 90º.
• Straighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Hammer Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout motion.
• Tighten triceps throughout exercise and
control motion.
• Maintain Hammer Grip throughout exer-
cise.
START
FINISH
• Stand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm on
horizontal bar and grasp a hand
grip in the vertical hammer grip
position with free hand, palm
facing in.
• Draw elbow back so upper arm
is beside body and elbow bent
approximately 90º.
• Straighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Arm Exercises