Bowflex Ultimate 2 - Manual (Page 41)

Arm Exercises
Lying 45 ° Triceps Extension
— Elbow Extension
START ACTION
START
• Lie flat on the Bench, head
toward the Power Rod ®
units. Keep your knees bent
and your feet flat on the
floor.
• Reach overhead and grasp
the Hand Grips, palms
facing up.
• Keep your elbows bent,
bringing your upper arms to
the front, at approximately
a 45° angle from the front
of your torso.
• Keeping your upper arms
stationary and next to your
torso, straighten your arms
in an arcing motion inward
and down toward your legs.
• Fully straighten your arms
and then, with a controlled
motion, slowly bring your
arms back to the Start
position without moving
your upper arms.
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
throughout the entire exercise.
• Keep your chest lifted, spine
aligned, and a slight arch in your
lower back.
• Tighten the triceps throughout
the exercise, using controlled
motion.
Cross Triceps Extension
START ACTION
START
• Sit facing away from the
Power Rod ® units.
• Reach one hand over the
opposite shoulder (right
hand over left and vice
versa) and grasp a Hand
Grip. Bend your elbow until
your hand is above your
chest, palm facing the floor.
• With your free hand,
stabilize the active hand at
the elbow.
• Keeping your upper arm
stationary, straighten your
elbow, slowly extending
your arm outward, using an
arcing motion and stopping
approximately 90° from
your chest.
• Keeping your triceps
tightened, slowly reverse
the arcing motion and bring
your arm back to the Start
position.
FINISH
Muscles worked:
Triceps
Bench Position:
45˚ incline
Accessory:
Hand Grips
Pulleys:
Chest Bar
Success Tips
• Keep your upper arm motionless
and your wrists straight.
• Keep your chest lifted, pinch your
shoulder blades together and
maintain a slight arch in lower
back.
• Tighten the triceps throughout
the exercise, using controlled
motion.
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