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Tricep Kickback
START FINISH
START
• Straddle the bench facing the
engine, bend forward at your
hips until your torso is parallel
to the bench, slightly arching
your back.
• Support yourself with one
arm on the bench and grasp a
handle using a hammer style
grip with your free hand.
• Draw your elbow back so that
the upper arm is by your side,
parallel to the bench, and your
elbow bent about 90º.
• Completely straighten your
elbow while keeping your
upper arm completely still.
• Slowly return to the Start
position.
• Repeat with the other arm on
the other side of the machine
after completing a set.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Back Bench
Accessory:
Hand Grips
Adjustable Arm Position:
8 or 9
Success Tips
• Maintain good spinal alignment.
• Keep your arm at your side and
your wrist straight throughout entire
motion.
• Tighten the triceps throughout the
exercise and control the returning
motion.
Reverse Curl — Elbow Flexion (in pronation)
START FINISH
START
• Straddle the Seat Rail, facing
the engine.
• Reach down and grasp the
Hand Grips, palms facing
backward.
• Straighten, keeping your
upper arms and elbows by
your sides.
• Keep tension on the muscle
and do not fully extend the
elbow.
• Keeping your palms facing
down, use your forearms
to slowly bend your elbows,
curling the Hand Grips
forward, then upward and in
towards your shoulders.
• Keep your elbows at your
sides and your upper arms
completely still.
• Slowly reverse the curling
motion and bring your arms
back to Start position.
FINISH
Muscles worked:
Brachialis; Brachioradialis; Biceps
Bench Position:
Removed
Accessory:
Hand Grips
Adjustable Arm Position:
8, 9
Success Tips
• Keep your upper body motionless,
elbows at your sides and your wrists
straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
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Arm Exercises