Owner`s manual

Arm Exercises
Lying 45
°
Triceps Extension — Elbow Extension
START ACTION
START
• LieflatontheBench,head
toward the Power Rod
®
units. Keep your knees bent
and your feet flat on the
floor.
• Reachoverheadandgrasp
the Hand Grips, palms
facing up.
• Keepyourelbowsbent,
bringing your upper arms to
the front, at approximately
a 45° angle from the front
of your torso.
• Keepingyourupperarms
stationary and next to your
torso, straighten your arms
in an arcing motion inward
and down toward your legs.
• Fullystraightenyourarms
and then, with a controlled
motion, slowly bring your
arms back to the Start
position without moving
your upper arms.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepyourupperarmsmotionless
and your wrists straight
throughout the entire exercise.
• Keepyourchestlifted,spine
aligned, and a slight arch in your
lower back.
• Tightenthetricepsthroughout
the exercise, using controlled
motion.
Cross Triceps Extension
START ACTION
START
• Sitfacingawayfromthe
Power Rod
®
units.
• Reachonehandoverthe
opposite shoulder (right
hand over left and vice
versa) and grasp a Hand
Grip. Bend your elbow until
your hand is above your
chest, palm facing the floor.
• Withyourfreehand,
stabilize the active hand at
the elbow.
• Keepingyourupperarm
stationary, straighten your
elbow, slowly extending
your arm outward, using an
arcing motion and stopping
approximately 90° from
your chest.
• Keepingyourtriceps
tightened, slowly reverse
the arcing motion and bring
your arm back to the Start
position.
FINISH
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keepyourupperarmmotionless
and your wrists straight.
• Keepyourchestlifted,pinchyour
shoulder blades together and
maintain a slight arch in lower
back.
• Tightenthetricepsthroughout
the exercise, using controlled
motion.
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