Bowflex ElitePlus Home Gym User Manual


 
47
Arm Exercises
Triceps Pushdown — Elbow Extension
Single Arm Pushdown — Elbow Extension
START ACTION
START
• Straddle the Seat Rail facing the
Power Rods®, and grasp one
Hand Grip, palm facing up.
• Stand approximately 1-2 feet or
.3-.6 m from Lat Tower (adjust
for comfort).
• Bring your arm in front of you,
keeping the Hand Grip at chest
level.
• Bend over slightly from hips, so
that your shoulder is directly
over your hand.
• Keeping your upper arm
stationary, elbow next to trunk,
slowly push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the Start position.
FINISH
START ACTION
START
Straddle the Seat Rail, facing the
Power Rods®.
Grasp the Bent Lat Bar, palms
facing down.
Stand approximately 2-3 feet or
.6-.9 m from Lat Tower (adjust
for comfort).
Bring hands in front of
you, keeping the Lat Bar
approximately at rib level.
Bend over slightly from hips,
shoulders directly over hands.
Keeping your upper arms
stationary, elbows next to trunk,
slowly push your arms downward
in a gentle arc until hands are
near tops of your thighs.
Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Bent Lat Bar back
to the Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
Keep your upper arms motionless and
your wrists straight.
Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
Tighten the triceps throughout the
exercise, using controlled motion.
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.