Bowflex ULTIMATE 2 - Standing Biceps Curl; Seated Biceps Curl

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.
38