Bowflex Ultimate 2 - Manual (Page 48)

46
Arm Exercises
“Rope” Pushdown
— Elbow Extension
START ACTION
START
• Straddle the Seat Rail, facing
the Power Rod ® units.
• With each hand, grasp the
opposite Hand Grip (right to
left, etc.), palms facing down.
• Stand approximately 2-3 feet
or .6-.9 m from Lat Tower
(adjust for comfort).
• Cross the cables, palms facing
each other, 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.
FINISH
Muscles worked:
Triceps
Bench Position:
Removed
Accessory:
Hand Grips
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.
• Keep your chest lifted, trunk
muscles tightened, and a very
slight arch in your lower back.
Resisted Dip
START ACTION
START
• Remove the seat and stand
on the platform facing away
from the Power Rod ® units.
• Reach back and grasp
the handles from the lat
tower. Your elbows should
be bent, elbows pointing
back and out, palms in and
knuckles almost touching
your sides.
• Straighten your arms
downward, hands straight
down next to your body,
ending with your arms fully
straightened by your hips.
• Slowly raise your hands
in a reverse motion to the
starting position.
FINISH
Muscles worked:
Triceps; Anterior Deltoid
Bench Position:
Removed
Accessory:
Hand Grips
Pulleys:
Lat Tower
Success Tips
• Keep your back straight and
knees slightly bent.
• Keep your wrists straight.
• Keep your torso muscles tight
and maintain good spinal
alignment.