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START ACTION
START
FINISH
START ACTION
START
FINISH
Arm Exercises
Hammer Triceps Extension – Elbow Extension
START
FINISH
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
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 the motion
on the way down.
• Bend knees. Place feet flat
on platform.
• Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• Keep elbows above shoulders,
directly in line with cables, palms
facing down, 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
arching motion above head.
• Slowly reverse arcing motion
until elbows are bent again.
Cross Triceps Extension
Muscles worked:
Triceps muscles.
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep upper arm motionless.
• Keep wrist straight.
• Tighten triceps throughout
exercise and control motion
on the way down.
• Keep knees bent and feet flat
on floor.
START
FINISH
• Reach over shoulder and grasp
a hand grip. Using the Hammer
Grip, bend elbow until hand is
in front of chest, palm down.
• Lay head back against bench
and straighten arm to front.
• With free hand, lightly grasp
back of arm near elbow, to stabi
-
lize working arm.
• Raise chest and pinch shoulder
blades together. Maintain a
slight arch in lower back.
• Keep upper arm stationary.
Bend elbow, moving hand in
arcing motion across chest.
• Stop motion when arm is
straight, then slowly reverse arc
motion until elbow is back in
start position.
Bowflex Xceed
™
Owner’s Manual
39
Costco_BFX_Xceed_OM_FINAL_print.indd 41 8/16/2006 3:41:04 PM