Owner`s manual

48
Arm Exercises
Triceps Pushdown — Elbow extension
START FINISH
START
• Grasp one or both of the Hand
Grips, palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows to
approximately 90º, keeping
tension on the triceps.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle tension.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Platform.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
Rope Pushdowns – Elbow extension
START FINISH
START
• Cross your arms and grasp the
Hand Grips (right hand on left
Grip, left hand on right Grip)
palms facing slightly down with a
hammer type grip.
• Bring hands toward each other,
in front of you, until they are
positioned as if your holding a
rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping the upper arms
stationary, straighten your
elbows, bringing your hands
down and back.
• Extend your elbows completely
straight.
• Reverse the motion, slowly
returning to the Start position
maintaining tension on the
muscle.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine.
Accessory:
Long Hand Grips
Adjustable Arm Position:
0 or 1
Success Tips
• Keep knees slightly bent, feet flat on the
floor.
• Keep abs tight, chest lifted and a slight
curve in the lower back.
• Stabilize the shoulder and wrist, only
allowing the elbow joint to be involved
in the motion.