Bowflex 100182 Owner's Manual download pdf (Page 24)

Arm Exercises

Lying Triceps Extension

Hammer Curls

START ACTION

START

• Standwithyourfeetshoulder

widthapartandkneesslightly

bent.

• Grabthedumbbellswithyour

palmsfacinginwardtowardeach

other.

• Stabilizethehips,kneesand

spine.

• Curlthedumbbellsforward,

thenupward,thenintowardthe

shoulder,keepingtheupperarm

completelymotionless.

• Keepthepalmsfacinginwithout

rotatingthelowerarm.

• Slowlymovebacktothestarting

position.

FINISH

START ACTION

START

• Liebackonthebenchwithyour

headsupportedonthebench.

• Grabthedumbbellsandmove

yourupperarmuptoaposition

thatyourelbowisfacingupward

andyourhandsholdingthe

dumbbellsarejustoveryour

forehead.

• Raiseyourchestandpinchyour

shoulderbladestogether.

• Maintainaveryslightarchinthe

lowerback.

• Keeptheupperarmsstationary

whilemovingthehandsinan

arcingmotionupward.

• Stopthemotionslightlybefore

lockingouttheelbows.Donot

lockouttheelbow!

• Slowlyreversethearcingmotion

backtothestartingposition.

FINISH

Muscles worked

Triceps

Bench position

Flat

Success tips

• Keeptheupperarmmotionless.

• Keepthewristsstraight.

• Tightenyourtricepsthroughoutthe

exerciseandcontrolthemotionall

the way down.

• Keepthekneesbendandthefeet

plantedonthefloordirectlyunder

yourknees.

Muscles worked

Biceps,brachioradialisandbrachialis

Success tips

• Keeptheupperarmsmotionlessand

yourwristsstraightthroughoutthe

entireexercise.

• Keepthechestlifted,spinestraight

andaslightarchinthelowback.

Owner’s Manual

24

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