Bowflex Bowflex Xtreme 2 SE User Manual download pdf (Page 47)

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Bowﬂex Xtreme

®

2 SE Owner’s Manual

45

Hammer Triceps Extension – Elbow Extension

START

FINISH

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 and adjust seat

height.

Key Points:

s+EEPUPPERARMSSHOULDERS

motionless.

s+EEPWRISTSSTRAIGHT

s4IGHTENTRICEPSTHROUGHOUT

exercise and control the motion

on the way down.

s"ENDKNEES0LACEFEETmAT

on platform.

s2EACHBEHINDANDGRASPONE

or both of the hand grips in the

vertical hammer grip position.

s+EEPELBOWSABOVESHOULDERS

directly in line with cables, palms

facing down, wrists straight.

s2AISECHESTANDPINCHSHOULDERBLADES

together. Maintain a slight, comfort-

able, arch in lower back.

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

straighten elbows, allowing hands

to move in arching motion above

head.

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

elbows are bent again.

START

FINISH

Arm Exercises

“Rope” Pushdown—Elbow Extension

s $ISTANCEYOURSELFFROMTHE,AT

Tower, but keep your feet on the

Standing Platform.

s #ROSSYOURARMSANDGRASPTHE

Hand Grips (right Grip in left

hand and vice versa), using the

hammer grip position.

s "RINGHANDSTOWARDEACHOTHER

in front of you, until they are

positioned as if grabbing a rope.

s +EEPYOURELBOWSBENTUPPER

arms at your sides.

s +EEPINGYOURUPPERARMS

stationary, elbows next to trunk,

slowly straighten your arms

downward, in a gentle arc,

until hands are near tops of

your thighs, hands and elbows

straightened and directly in line

with shoulders.

s +EEPINGYOURTRICEPSTIGHTENED

slowly reverse the arcing motion

and bring the Hand Grips back to

the start position.

Muscles worked:

Triceps

Position:

Standing—facing machine

Accessory:

(AND'RIPSINh(AMMER'RIPv

Pulleys:

Lat Cross Bar

Leg Extension:

Removed

Success Tips

s +EEPYOURKNEESBENTANDFEETON

Standing Platform.

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

your wrists straight.

s +EEPYOURCHESTLIFTEDABSTIGHTAND

maintain a slight arch in lower back.

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

exercise, using controlled motion.

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