Bowflex Bowflex Xtreme 2 SE Spezifikationen PDF herunterladen (Seite 45)

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Owner’s Manual

43

Hammer Triceps Extension – Elbow Extension

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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 and adjust seat

height.

Key Points:

• Keep upper arms/shoulders

motionless.

• Keep wrists straight.

• Tighten triceps throughout

exercise and control the motion

on the way down.

• Bend knees. Place feet at

on platform.

• Reach behind and grasp one

or both of the hand grips in the

vertical hammer grip position.

• Keep elbows above shoulders,

directly in line with cables, palms

facing down, wrists straight.

• Raise chest and pinch shoulderblades

together. Maintain a slight, comfort-

able, arch in lower back.

• Keep upper arm stationary. Slowly

straighten elbows, allowing hands

to move in arching motion above

head.

• Slowly reverse arcing motion until

elbows are bent again.

“Rope” Pushdown—Elbow Extension

• Distance yourself from the Lat Tower,

but keep your feet on the Standing

Platform.

• Cross your arms and grasp the Hand

Grips (right Grip in left hand and vice

versa), using the hammer grip position.

• Bring hands toward each other, in front

of you, until they are positioned as if

grabbing a rope.

• Keep your elbows bent, upper arms at

your sides.

• Keeping 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.

• Keeping 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:

Hand Grips in “Hammer Grip”

Pulleys:

Lat Cross Bar

Leg Extension:

Removed

Success Tips

• Keep your knees bent and feet on

Standing Platform.

• Keep your upper arms motionless and

your wrists straight.

• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.

• Tighten the triceps throughout the

exercise, using controlled motion.

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