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Arm Exercises
50
Triceps Extension — Elbow Extension overhead
START FINISH
START
• Grasp one or both of the
Hand Grips, palms facing
outward.
• Draw arms up until elbows
are pointing forward, hands
behind shoulders.
• Keep your elbows “in line”
with the cables throughout
movement and your wrists
straight.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing out.
• Stop your 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:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 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.
Variations
You can also perform this exercise
using the “Hammer” hold, palms
facing inward.
Cross Triceps Extension
START FINISH
START
• Take one hand, reach over the
opposite shoulder and grasp a
Hand Grip.
• Bend and lower your elbow until
your hand is in front of your
chest, palm facing the floor and
using a Hammer Grip.
• Spread your back and shoulders
into the Seat Back Pad.
• Use your free hand to grasp
theback of the active arm near
the elbow to stabilize it.
• Keeping your upper arm
stationary, slowly straighten
your elbow, bringing your
hand across your chest in an
arcing motion.
• Stop the motion when your
arm is straight. Do not lock
your elbow.
• Slowly reverse the arcing
motion, bringing your hand
back to the Start position.
FINISH
Muscles worked:
Triceps
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7
Success Tips
• Keep your chest lifted and maintain
a very slight arch in your lower back.
• Keep knees bent and feet flat on the
Standing Platform.
• Keep your upper arms motionless
and your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.