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START
FINISH
START ACTION
START
FINISH
Arm Exercises
Triceps Pushdown – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise
and control motion on the way up.
• Maintain good posture by keeping
chest lifted and abs tight. Maintain a
very slight arch in the lower back.
START
FINISH
• Stand on platform.
• Grasp hand grips at shoulder
width, palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips,
so shoulders are directly over
hands. Lift chest and tighten
abs to stabilize spine. Maintain a
slight arch in lower back.
• Keep upper arms stationary
and elbows next to sides of
torso. Slowly allow elbows to
bend, moving hands in arcing
motion away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion
and straighten arms fully.
Triceps Hammer Pushdown – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise
and control motion on the way up.
• Maintain good posture by keeping
chest lifted and abs tight. Maintain
slight arch in lower back.
START
FINISH
• Stand on platform.
• Grasp hand grips at shoulder
width, with grips in vertical
hammer position.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips,
so shoulders are directly over
hands. Lift chest and tighten
abs to stabilize spine. Maintain a
slight arch in lower back.
• Keep upper arms stationary
and elbows next to sides of
torso. Slowly allow elbows to
bend, moving hands in arcing
motion away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion
and straighten arms fully.
Bowflex Xceed
™
Owner’s Manual
37
Costco_BFX_Xceed_OM_FINAL_print.indd 39 8/16/2006 3:40:58 PM