Home Gym Owner's Manual

Arm Exercises
Arm Exercises
52
“Rope” Pushdown — Elbow Extension
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• With each hand, grasp the opposite
Hand Grip (right to left, etc.), palms
facing down.
• Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust for
comfort).
• Cross the cables, palms facing each
other, as if grabbing a rope.
• Keep your elbows bent, upper arms
at your sides.
• Keeping your upper arms stationary,
elbows next to trunk, slowly
straighten your arms downward, in a
gentle arc, until hands are near tops
of your thighs, hands and elbows
straightened and directly in line with
shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to the
Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and your
wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the exercise,
using controlled motion.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
Standing Wrist Extension
START ACTION
START
• Straddle the Seat Rail, facing the
Power Rod® unit.
• Reach down and grasp the Hand
Grips, palms facing backward.
• Straighten, keeping your upper arms
and elbows by your sides.
• Bend your elbows 90°, and hold
that position for the duration of this
exercise.
• Slowly curl the back of your fists
backward towards your forearms.
• Stop when wrists are 90° from
forearms or when you experience
discomfort.
• Keeping your forearms still, slowly
return to the Start position.
FINISH
Muscles worked:
Forearms; Brachialis
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Move slowly and keep tension in the wrists
at all times.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Do not increase or decrease the bend in
your elbow—perform the entire motion at
your wrist.
• Do not rock your body during this exercise.