Bowflex Dumbbell - Lying Triceps Extension; Hammer Curls

Arm Exercises
Lying Triceps Extension
Hammer Curls
START ACTION
START
• Standwithyourfeetshoulder
widthapartandkneesslightly
bent.
• Grabthedumbbellswithyour
palmsfacinginwardtowardeach
other.
• Stabilizethehips,kneesand
spine.
• Curlthedumbbellsforward,
thenupward,thenintowardthe
shoulder,keepingtheupperarm
completelymotionless.
• Keepthepalmsfacinginwithout
rotatingthelowerarm.
• Slowlymovebacktothestarting
position.
FINISH
START ACTION
START
• Liebackonthebenchwithyour
headsupportedonthebench.
• Grabthedumbbellsandmove
yourupperarmuptoaposition
thatyourelbowisfacingupward
andyourhandsholdingthe
dumbbellsarejustoveryour
forehead.
• Raiseyourchestandpinchyour
shoulderbladestogether.
• Maintainaveryslightarchinthe
lowerback.
• Keeptheupperarmsstationary
whilemovingthehandsinan
arcingmotionupward.
• Stopthemotionslightlybefore
lockingouttheelbows.Donot
lockouttheelbow!
• Slowlyreversethearcingmotion
backtothestartingposition.
FINISH
Muscles worked
Triceps
Bench position
Flat
Success tips
• Keeptheupperarmmotionless.
• Keepthewristsstraight.
• Tightenyourtricepsthroughoutthe
exerciseandcontrolthemotionall
the way down.
• Keepthekneesbendandthefeet
plantedonthefloordirectlyunder
yourknees.
Muscles worked
Biceps,brachioradialisandbrachialis
Success tips
• Keeptheupperarmsmotionlessand
yourwristsstraightthroughoutthe
entireexercise.
• Keepthechestlifted,spinestraight
andaslightarchinthelowback.
Owner’s Manual
24