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Arm Exercises
Muscles worked: This exercise develops the
triceps muscle located on the back of the upper
arms.
Pulley position: Wide only.
Starting position:
• Seated in the 45 degree position, reach across
and straight behind your body, grasp a handle,
and bend your elbow until your hand is near your
chest.
• Keeping knees bent and feet flat on the floor, lay
your head back against the bench and straighten
your arm to the front.
• Then, reaching across mid-line, grasp the handle,
palm down, with the opposite arm.
• Pointing your elbow upward, hold your upper
arm at an angle consistent with the angle of the
cable.
• With your free hand lightly grasp the back of your
arm near your elbow, to give yourself a reference
point and/or to help stabilize the working arm.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very slight
arch in your lower back.
Motion:
• Keeping your upper arm stationary, straighten
your arm, moving your hand in an arcing motion
across your chest and over your shoulder.
• Fully straighten your arm.
• Controlling the motion, allow your elbow to bend,
returning to the starting position without moving
your upper arm.
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten your triceps throughout the exercise and
control the motion on the way down.
Cross Triceps Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the upper
arms.
Pulley position: Narrow.
Starting position:
• Face the Power Rods
®
, standing along side the
bench. Kneel with one leg on the bench, bend
forward at the hips (not the waist) and place the
hands on the bench. Bend the other knee slightly
and flatten the back by sticking the hips out and
lifting the chest.
• Support yourself with one arm on the bench and
grasp a handle with your free hand.
• Keeping your elbow bent, bring your upper arm to
your side, parallel to the ground, and maintain.
Motion:
• Straighten elbow while keeping your upper arm
completely still.
• When arm is completely straight, slowly return
to the starting position.
Key points:
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout entire motion.
• Tighten the triceps throughout the exercise and
control the motion.
Triceps Kickback
FINISH
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FINISH
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