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36
Arm Exercises
Cross Triceps Extension
Lying 45
o
Triceps Extension—Elbow Extension
Muscles Worked:
Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arm motionless and
your wrists straight.
• Keep your chest lifted, pinch your
shoulder blades together, and main
-
tain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Muscles Worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
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.
START FINISH
START FINISH
Start
• Sit facing away from the
Power Rod
®
unit.
• Reach one hand over the
opposite shoulder (right hand
over left and vice versa) and
grasp a Handgrip.
• Bend your elbow until your
hand is above your chest,
palm facing up.
Start
• Lie flat on the Bench with
your head toward the Power
Rod
®
unit. Keep your knees
bent and your feet flat on the
floor.
• Reach overhead and grasp the
Handgrips, palms facing up.
• Keep your elbows bent,
bringing your upper arms to
the front at approximately a
45
o
angle from the front of
your torso.
Action
• Keeping your upper arm
stationary, straighten your
elbow, slowly extending your
arm outward using an arcing
motion and stopping approxi
-
mately 90
o
from your chest.
• Keeping your triceps tight
-
ened, slowly reverse the arcing
motion, and bring your arm
back to the Start position.
Action
• Keeping your upper arms sta-
tionary and next to your torso,
straighten your arms in an
arcing motion down toward
your legs.
• Fully straighten your arms.
Then, with a controlled
motion, slowly bring your
arms back to the Start posi
-
tion without moving your
upper arms.