Owner`s manual

51
Arm Exercises
Cross Triceps Extension
START FINISH
START
• With the hand away from the
engine hand, reach over the
opposite shoulder and grasp a
Hand Grip using a Hammer Grip.
• Bend and lower your elbow until
your hand is in front of your chest.
• Keeping your upper arm
stationary, slowly straighten your
elbow, bringing your hand across
your chest in an arcing motion.
• Stop the motion when your arm is
straight. Do not lock your elbow.
• Slowly reverse the arcing motion,
bringing your hand back to the
Start position.
FINISH
Muscles worked:
Triceps. Also core and hip stabilizers.
Position:
Standing—at a 45° anglt to the machine.
Accessory:
Long Hand Grips; Bench/Ball
Adjustable Arm Position:
1 or 2
Success Tips
• Keep your chest lifted and maintain a
very slight arch in your lower back.
• Keep knees bent and feet in a staggered
stance for stability.
• Keep your upper arm motionless and
your wrist straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.
Triceps Kickback — Elbow extension
START FINISH
START
• Reach down and grasp the Hand
Grips in a Hammer Grip.
• Draw your elbows back until your
forearms are at approximately a
90° angle to the upper arms.
• Straighten your elbows, keeping
your upper arms completely still.
• When your arms are completely
straight, slowly return to the Start
position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine.
Accessory:
Short Hand Grips
Adjustable Arm Position:
8
Success Tips
• Keep your knees slightly bent and feet on
Platform.
• Keep your chest lifted, trunk muscles
tightened, and a very slight arch in your
lower back.
• Lean forward at the hip, stabilizing through
your back.
• Keep triceps tightened throughout the
exercise.
Variations
You can also perform this exercise using the
“Hammer” hold, palms facing inward.