Bowflex Ultimate 2 - Manual (Page 40)

Arm Exercises
Triceps Pushdown
— Elbow Extension
START ACTION
START
• Straddle the Seat Rail,
facing the Power Rod ®
units.
• Grasp the Bent Lat Bar,
palms facing down.
• Stand slightly back from Lat
Tower (adjust for comfort).
• Bring hands in front of
you, keeping the Lat Bar
approximately at rib level.
• Bend over slightly from
hips, shoulders directly
over hands.
• Keeping your upper arms
stationary, elbows next to
trunk, slowly push your
arms downward in a gentle
arc until hands are near
tops of your thighs.
• Keeping your triceps
tightened, slowly reverse
the arcing motion and bring
the Bent Lat Bar back to the
Start position.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Bent Lat Bar
Pulleys:
Lat Tower
Success Tips
• 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.
French Press
— Elbow Extension overhead
START ACTION
START
• Sit on the bench facing
away from the Power Rod ®
units, keeping knees bent
and feet flat on floor.
• Reach behind and grasp
one or both of the Hand
Grips, palms facing inward.
• Draw arms up until elbows
are pointing forward, hands
behind head.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your
hands overhead, palms
facing out.
• Stop your motion before
your elbows are completely
straight, and then reverse
your motion, slowly
returning to the Start
position without relaxing
muscle tension.
FINISH
Muscles worked:
Triceps
Bench Position:
Flat Bench Back
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arms motionless
and your wrists straight.
• Keep your chest lifted and
maintain spinal alignment,
keeping a very slight arch in your
lower back.
• Tighten the triceps throughout
the exercise, using controlled
motion.
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