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Arm Exercises
49
Triceps Pushdown w/ Handgrips — Elbow Extension
START FINISH
START
• Grasp one or both of the
Hand Grips, palms facing the
floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips
but maintain a stabilized
spine.
• Keeping your forearms and
wrists stationary, straighten
your elbows, bringing your
hands down to your thighs,
palms facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle
tension.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat removed.
Accessory:
Long Hand Grips
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
Triceps Pushdown w/ Lat Pulldown Bar — Elbow Extension
START FINISH
START
• Grasp the Lat Pulldown Bar,
palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips
but maintain a stabilized
spine.
• Keeping your forearms and
wrists stationary, straighten
your elbows, bringing your
hands down to your thighs,
palms facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the Start position
without relaxing muscle
tension.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Lat Pulldown Bar
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
Success Tips
• Keep your upper arms motionless
and your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very
slight arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Platform.