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Arm Exercises
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 the front, angled approximately 45
degrees from the front of your torso 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 down 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 45 DEGREE TRICEPS EXTENSION — Elbow Extension
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms. These muscles are responsible for
straightening your arms and assist in any
upper body pushing or pressing motion.
Pulley position: Lat tower.
Starting position:
• Remove the bench, straddle the rail and
stand on the platform facing the Power Rods.
• Grasp the lat bar at shoulder width, with
your palms down.
• Adjust your distance from the pulleys (one
to two feet in front of you). This may need
to be altered after attempting the first rep.
• Keeping your arms bent, bring your upper
arms to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in the lower back.
Motion:
• Keeping your upper arms stationary and
your elbows next to the sides of your torso,
slowly straighten your arms by arcing
downward and then inward toward your
legs.
• Straighten your arms fully.
• 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 up.
• Maintain good posture by keeping your
chest lifted, abs tight and maintain a very
slight arch in your lower back.
TRICEPS PUSHDOWN — Elbow Extension
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