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START ACTION
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FINISH
Arm Exercises
Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout entire motion.
• Tighten triceps throughout exercise
and control motion.
• Keep palms facing upward.
START
FINISH
• Stand on platform.
• Keep chest lifted and maintain
a slight arch in lower back.
• Support yourself with one arm
on the horizontal bar and grasp
a hand grip with free hand,
palm facing backward.
• Draw elbow back so upper
arm is beside body, elbow bent
approximately 90º.
• Straighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly
return to start position.
Hammer Triceps Kickback
Muscles worked:
Triceps muscles.
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout motion.
• Tighten triceps throughout exercise
and control motion.
• Maintain Hammer Grip throughout
exercise.
START
FINISH
• Stand on platform.
• Keep chest lifted and maintain
a slight arch in lower back.
• Support yourself with one arm
on horizontal bar and grasp
a hand grip in the vertical
hammer grip position with free
hand, palm facing in.
• Draw elbow back so upper arm
is beside body and elbow bent
approximately 90º.
• Straighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly
return to start position.
40
Bowflex Xceed
™
Owner’s Manual
Costco_BFX_Xceed_OM_FINAL_print.indd 42 8/16/2006 3:41:06 PM