46
Arm Exercises
“Rope” Pushdown — Elbow Extension
START ACTION
START
• StraddletheSeatRail,facing
the Power Rod
®
units.
• Witheachhand,graspthe
opposite Hand Grip (right to
left, etc.), palms facing down.
• Standapproximately2-3feet
or .6-.9 m from Lat Tower
(adjust for comfort).
• Crossthecables,palmsfacing
each other, as if grabbing a
rope.
• Keepyourelbowsbent,upper
arms at your sides.
• Keepingyourupperarms
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.
• Keepingyourtriceps
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
• Keepyourupperarmsmotionless
and your wrists straight.
• Keepyourchestlifted,abstight
and maintain a slight arch in
lower back.
• Tightenthetricepsthroughout
the exercise, using controlled
motion.
• Keepyourchestlifted,trunk
muscles tightened, and a very
slight arch in your lower back.
Resisted Dip
START ACTION
START
• Removetheseatandstand
on the platform facing away
from the Power Rod
®
units.
• Reachbackandgrasp
the handles from the lat
tower. Your elbows should
be bent, elbows pointing
back and out, palms in and
knuckles almost touching
your sides.
• Straightenyourarms
downward, hands straight
down next to your body,
ending with your arms fully
straightened by your hips.
• Slowlyraiseyourhands
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
• Keepyourbackstraightand
knees slightly bent.
• Keepyourwristsstraight.
• Keepyourtorsomusclestight
and maintain good spinal
alignment.
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