Bowflex RevolutionXP - Cross Triceps Extension

Arm Exercises
50
Triceps Extension — Elbow Extension overhead
START FINISH
START
• Grasp one or both of the Hand
Grips, palms facing outward.
• Draw arms up until elbows are
pointing forward, hands behind
shoulders.
• Keep your elbows “in line” with
the cables throughout movement
and your wrists straight.
• 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, slowly
returning to the Start position
without relaxing muscle tension.
FINISH
Muscles worked:
Triceps
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
8 or 9
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.
• Keep your knees bent and feet on
Platform.
Variations
You can also perform this exercise using
the “Hammer” hold, palms facing inward.
Cross Triceps Extension
START FINISH
START
• Take one hand, reach over the
opposite shoulder and grasp a Hand
Grip.
• Bend and lower your elbow until
your hand is in front of your chest,
palm facing the floor and using a
Hammer Grip.
• Spread your back and shoulders
into the Seat Back Pad.
• Use your free hand to grasp theback
of the active arm near the elbow to
stabilize it.
• Keeping your upper arm
stationary, slowly straighten your
elbow, bringing your hand across
your chest in an arcing motion.
• Stop the motion when your arm is
straight. Do not lock your elbow.
• Slowly reverse the arcing motion,
bringing your hand back to the
Start position.
FINISH
Muscles worked:
Triceps
Position:
Seated—facing outward.
Accessory:
Long Hand Grips
Adjustable Arm Position:
7
Success Tips
• Keep your chest lifted and maintain a
very slight arch in your lower back.
• Keep knees bent and feet flat on the
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Tighten the triceps throughout the
exercise, using controlled motion
throughout the exercise.