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Arm Exercises
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Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Sit on the bench facing away from the Power
Rods. Bend the knees and place your feet
flat on the floor.
• Reach behind and grasp the handles, palms
facing each other (or angled upward).
• Draw your arms up until your elbows are
comfortably overhead (different for
everyone) and your hands are pointed to the
ceiling.
• Tighten your trunk muscles and maintain a
very slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, bend
your elbows allowing your hands to move
downward in an arcing motion.
• Stop your motion at approximately 90
degrees (or as comfort allows) and then
slowly reverse your arcing motion upward
and forward until your elbows are straight.
Key points:
• Keep your upper arm motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
• Keep your chest lifted, abs tight and
maintain a very slight arch in your lower
back.
FRENCH PRESS — Elbow Extension Overhead
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow only.
Starting position:
• Lie on your back with your head toward the
Power Rods. Knees bent and your feet flat
on the floor.
• Reach overhead and grasp the handles,
palms facing toward the ceiling.
• Keeping your elbows bent, bring your upper
arms to your sides and maintain.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight arch
in your lower back.
Motion:
• Keeping your upper arms stationary and by
your side, straighten your arms in an arcing
motion downward and then inward toward
your legs.
• Fully straighten your arms.
• Controlling the motion, allow your elbows
to bend, returning to the starting position
without moving your upper arms.
Optional motions:
• Bilateral movement — both arms extending
at the same time.
• Unilateral movement – performing all reps
with one arm before moving to the next.
• Alternating – performing one rep on one side
and then the next rep on the other side.
• Simultaneously alternating – both arms
moving, although in opposite directions (one
extending while the other is returning)
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
LYING TRICEPS EXTENSION — Elbow Extension