Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 46)

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44

Bowﬂex Xtreme

®

2 SE Owner’s Manual

Cross Triceps Extension

Muscles worked:

Triceps

Position:

Seated – facing outward

Accessory:

(AND'RIPSINh(AMMER'RIPv

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension

Key Points:

s+EEPUPPERARMMOTIONLESS

s+EEPWRISTSTRAIGHT

s4IGHTENTRICEPSTHROUGHOUT

exercise and control motion

on the way down.

s+EEPKNEESBENTANDFEETmAT

on ﬂoor.

s2EACHOVERSHOULDERANDGRASPA

hand grip. Using the Hammer Grip,

bend elbow until hand is in front of

chest, palm down.

s,AYHEADBACKAGAINSTBENCHAND

straighten arm to front.

s7ITHFREEHANDLIGHTLYGRASPBACK

of arm near elbow, to stabilize

working arm.

s2AISECHESTANDPINCHSHOULDER-

blades together. Maintain a slight

arch in lower back.

s+EEPUPPERARMSTATIONARY"END

elbow, moving hand in arcing

motion across chest.

s3TOPMOTIONWHENARMISSTRAIGHT

then slowly reverse arc motion

until elbow is back in start posi-

tion.

Triceps Extension – Elbow Extension

Muscles worked:

Triceps

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:

s+EEPUPPERARMSSHOULDERSMOTIONLESS

s+EEPWRISTSSTRAIGHT

s4IGHTENTRICEPSTHROUGHOUT

exercise and control motion on

the way down.

s"ENDKNEESANDPLACEFEET

ﬂat on ﬂoor.

s2EACHBEHINDANDGRASPONEOR

both of the hand grips, palms

facing away.

s+EEPELBOWSABOVESHOULDERS

directly in line with cables, palms

facing out, wrists straight.

s2AISECHESTANDPINCHSHOULDER-

blades together. Maintain a slight,

comfortable, arch in lower back.

s+EEPUPPERARMSTATIONARY3LOWLY

straighten elbows allowing hands

to move in arcing motion above

head.

s3LOWLYREVERSEARCINGMOTIONUNTIL

elbows are bent again.

Arm Exercises

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