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Arm Exercises
51
“Rope” Pushdown — Elbow Extension
START FINISH
START
• Distance yourself from the Lat
Tower, but keep your feet on
the Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), palms
facing down.
• Bring hands toward each
other, in front of you, until
they are positioned as if
grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping your upper arms
stationary, elbows next to
trunk, slowly straighten your
arms downward, in a gentle
arc, until hands are near
tops of your thighs, hands
and elbows straightened and
directly in line with shoulders.
• Keeping your triceps
tightened, slowly reverse the
arcing motion and bring the
Hand Grips back to the Start
position.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing machine. Seat
removed.
Accessory:
Long Hand Grips in “Hammer” hold
Lat Tower (optional)
Pulleys / Adjustable Arm
Position:
Lat Cross Bar / 9
or (without Lat Tower) 0 or 1
Success Tips
• Keep your knees bent and feet on
Platform.
• Keep your upper arms motionless
and your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
Seated Biceps Curl — Elbow Extension (in supination)
START FINISH
START
• Grasp one or both Hand
Grips, keeping your arms at
your sides, forearms near your
thighs.
• Keep your spine aligned
throughout motion.
• Curl your forearms toward the
upper arms, keeping upper
arms completely still.
• Keeping the motion fluid,
slowly return to the Start
position without relaxing your
biceps.
FINISH
Muscles worked:
Biceps
Position:
Seated—facing outward.
Accessory:
Short Hand Grips
Pulleys / Adjustable Arm
Position:
Squat Frame Pulleys
Success Tips
• Keep knees bent, feet flat on the
Platform
• Keep your chest lifted, shoulders
pinched together, and a very slight
arch in your lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Lay your head back against the Seat
Back Pad.
START
FINISH