Arm Exercises
"ROPE" PUSHDOWNS Elhow Extension
Muscles worked: This exeivise emphasizes the
niceps nmscles located on tire back of the
upper arms. These nmscles are responsible for
snaightening yore arms and assist in any
upper body pushing or pressing motion.
Pulley position: Lat tower.
Starling position:
• Remove the hench straddle tire rail and
stand o11 the plat%nn facing tire Power Rods
• Using the single handles grasp the wehhing
of tire opposite handle (right hand to left
handles and vice versa)
• Cross tire cables with the pahns facing each
other as if grasping a rope handle
• Keeping your elbows bent hring your upper
arms to your sides allowing your forearms to
remain angled toward the midline in line
with tire cable
Motion:
• Keeping your upper arms stationary and
your elhows next to the sides of your torso
slowly straighten your arms arcing down and
then outward toward your sides ending with
your hands and elhows directly helow tire
shoulders, arms f\flly straightened.
• Slowly allow the elbows to bend, angling
forward and toward midline, returning to tire
start position.
Key points:
• Keep your upper arms motionless.
• Keep wrists snaight.
• Tighten the triceps throughout the exeivise
and connol tire motion on the way up.
• Maintain good postme by keeping your
chest lifted, abs tight and maintain a very
slight airIt in yore lower back.
START
FINISH
SINGLEARM PUSHDOWN ElbowExtension
Muscles worked: This exeivise emphasizes the
niceps nmscles located on tire back of the
upper arms. These nmscles are responsihle for
snaightening yore arms and assist in any
upper body pushing or pressing motion.
Pulley position: Lat tower.
Starling position:
• Remove the hench straddle tire rail and
stand on the plat%rm facing tire Power Rods
• Using the single handle grasp the handle
with your pahns up.
• Adjust your distance from the pulleys (one
to two %et in front of yon). This may need
to be altered after attempting the first rep.
• Keeping your arm bent, bring your upper
arm to your side and maintain.
• Lift your chest and tighten your abdominals
to stabilize your spine while maintaining a
very slight arch in tire lower back.
Motion:
• Keeping your upper arm stationary and your
elhow next to tire side of yore torso, slowly
straighten yore arm by airing downward and
then inward toward your leg, ending with
your hand and elbow dilectly below tire
shoulder; arm fully straightened.
• Straighten your arm f\dly.
• Controlling the motion, allow your elbow to
bend, returning to the starting position
without moving your upper arm.
NOTE: This exercise can also be performed
utilizing the following options:
• Pahn up grip (supinated)
• Pahn down grip (pronated)
• Hammer grip (neutral)
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten the triceps throughout the exeivise
and connol tire motion on the way up.
• Maintain good postme by keeping your
chest lifted, abs tight and maintain a very
slight aivh in yore lower back.
START
FINISH
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