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Arm Exercises
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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