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Arm Exercises
Lying 45° Triceps Extension — Elbow Extension
START FINISH
START
• Lie flat on the Bench, head
toward the engine. Keep your
knees bent and your feet on
or near 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 upward then
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
Adjustable Arm Position:
9
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.
Cross Triceps Extension
START FINISH
START
• Sit facing away from the
engine.
• Reach one hand over the
opposite shoulder (right hand
over left and vice versa) and
grasp a Hand Grip using a
hammer style grip. Bend your
elbow until your hand is above
your chest.
• 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
• Fully extend the elbow.
• 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
Adjustable Arm Position:
7 or 8
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.
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