Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 44)

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Owner’s Manual

42

Cross Triceps Extension

Muscles worked:

Triceps

Position:

Seated – facing outward

Accessory:

Hand Grips in “Hammer Grip”

Pulleys:

Center Cross Bar – narrow position

Before You Begin:

Remove Leg Extension

Key Points:

• Keep upper arm motionless.

• Keep wrist straight.

• Tighten triceps throughout

exercise and control motion

on the way down.

• Keep knees bent and feet at

on ﬂoor.

• Reach over shoulder and grasp a hand

grip. Using the Hammer Grip, bend

elbow until hand is in front of chest,

palm down.

• Lay head back against bench and

straighten arm to front.

• With free hand, lightly grasp back of arm

near elbow, to stabilize working arm.

• Raise chest and pinch shoulderblades

together. Maintain a slight arch in lower

back.

• Keep upper arm stationary. Bend

elbow, moving hand in arcing

motion across chest.

• Stop 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:

• Keep upper arms/shoulders motionless.

• Keep wrists straight.

• Tighten triceps throughout

exercise and control motion on

the way down.

• Bend knees and place feet

ﬂat on ﬂoor.

• Reach behind and grasp one or

both of the hand grips, palms

facing away.

• Keep elbows above shoulders,

directly in line with cables, palms

facing out, wrists straight.

• Raise chest and pinch shoulder-

blades together. Maintain a slight,

comfortable, arch in lower back.

• Keep upper arm stationary. Slowly

straighten elbows allowing hands

to move in arcing motion above

head.

• Slowly reverse arcing motion until

elbows are bent again.

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