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START ACTION
START
FINISH
START ACTION
START
FINISH
Arm Exercises
Triceps Pushdown – with Bent Lat Bar (Elbow Extension)
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and Seat
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, abs tight. Maintain a very
slight arch in lower back.
START
FINISH
• Stand on platform.
• Grasp 50” Bent Lat Bar at
shoulder width, palms down.
• Bring arms down to sides,
elbows straight. This is Start
Position.
• Bend over from hips, so shoul-
ders are over hands. Lift chest
and tighten abs to stabilize
spine while maintaining 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 Extension – Elbow Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control motion on
the way down.
START
FINISH
• Bend knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables,
palms facing out, wrists straight.
• Raise chest and pinch shoulder
blades together. Maintain a
slight, comfortable, arch in
lower back.
• Keep upper arm stationary.
Slowly straighten elbows
allowing hands to move in
arcing motion above head.
• Slowly reverse arcing motion
until elbows are bent again.
38
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 40 8/16/2006 3:41:01 PM