Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 45)

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Bowﬂex Xtreme

®

2 SE Owner’s Manual

43

Triceps Pushdown – with Bent Lat Bar (Elbow Extension)

Muscles worked:

Triceps

Position:

Standing – facing machine

Accessory:

v"ENT,AT"AR

Pulleys:

Lat Tower

Before You Begin:

Remove Leg Extension and Seat

Key Points:

s+EEPUPPERARMSMOTIONLESS

s+EEPWRISTSSTRAIGHT

s4IGHTENTRICEPSTHROUGHOUTEXERCISEAND

control motion on the way up.

s-AINTAINGOODPOSTUREBYKEEPINGCHEST

lifted, abs tight. Maintain a very slight arch

in lower back.

START

FINISH

s3TANDONPLATFORM

s'RASPv"ENT,AT"ARATSHOULDER

width, palms down.

s"RINGARMSDOWNTOSIDESELBOWS

straight. This is Start Position.

s"ENDOVERFROMHIPSSOSHOULDERS

are over hands. Lift chest and

tighten abs to stabilize spine while

maintaining a slight arch in lower

back.

s+EEP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.

s3TOPAT

s4HINKABOUTTIGHTENINGTRICEPS

Slowly reverse arcing motion and

straighten arms fully.

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FINISH

Arm Exercises

Single Arm Pushdown—Elbow Extension

s 'RASPONE(AND'RIPPALM

facing downward.

s 3TANDAPPROXIMATELYFEET

from Lat Tower (adjust for

comfort), but keeping feet on

Standing Platform.

s "RINGYOURARMINFRONTOFYOU

Hand Grip at chest level.

s "ENDOVERSLIGHTLYFROMHIPSSO

that your shoulder is directly

over your hand.

s +EEPINGYOURUPPERARM

stationary, elbow next to trunk,

slowly push your arm downward

in a gentle arc until your hand is

near top of the thigh.

s +EEPINGYOURTRICEPSTIGHTENED

slowly reverse the arcing motion,

bringing the Hand Grip back to

the start position.

Muscles worked:

Triceps

Position:

Standing—facing machine

Accessory:

Hand Grips

Pulleys:

Lat Cross Bars

Leg Extension:

Removed

Success Tips

s +EEPYOURUPPERARMSMOTIONLESSAND

your wrists straight.

s +EEPYOURCHESTLIFTEDANDMAINTAIN

spinal alignment, keeping a very slight

arch in your lower back.

s 4IGHTENTHETRICEPSTHROUGHOUTTHE

exercise, using controlled motion.

s +EEPYOURKNEESBENTANDFEETON

Standing Platform.

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