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Arm Exercises
Arm Exercises
47
Cross Triceps Extension
START ACTION
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 Hand Grip.
Bend your elbow until your hand is
above your chest, palm facing the
floor.
• With your free hand, stabilize the
active hand at the elbow.
• Keeping your upper arm stationary,
straighten your elbow, slowly
extending your arm outward, using
an arcing motion and stopping
approximately 90° from your chest.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring your arm back to the Start
position.
FINISH
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arm motionless and your
wrists straight.
• Keep your chest lifted, pinch your shoulder
blades together and maintain a slight arch
in lower back.
• Tighten the triceps throughout the exercise,
using controlled motion.
Lying 45° Triceps Extension — Elbow Extension
START ACTION
START
• Lie flat on the Bench, head toward
the Power Rod® unit. Keep your
knees bent and your feet flat on the
floor.
• Reach overhead and grasp the Hand
Grips, palms facing up.
• Keep your elbows bent, bringing
your upper arms to the front, at
approximately a 45° angle from the
front of your torso.
• Keeping your upper arms stationary
and next to your torso, straighten
your arms in an arcing motion
inward and down toward your legs.
• Fully straighten your arms and then,
with a controlled motion, slowly
bring your arms back to the Start
position without moving your upper
arms.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
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.