Bowflex ULTIMATE - Cross Triceps Extension; Triceps Kickback

CROSS TRICEPS EXTENSION
Muscles worked: This exercise develops the
triceps muscle located on the back of the
upper arms.
Pulley position: Wide only
Starting position:
• Seated in the 45 degree position, reach
across and straight behind your body, grasp a
handle, and hend your elhow until your
hand is near your chest.
• Keeping knees bent and feet flat on the floor;
lay yore head back against the bench and
stlaighten yore arm to the fiont.
• Then, reaching across middine, grasp the
handle, pahn down, with the opposite arm.
• Pointing your elbow upward, hold your
upper arm at an angle consistent with the
angle of the cable.
• With your flee hand lightly grasp the back of
your arm nero your elbow to give yomself a
reference point and/or to helI) stabilize the
working arln.
• Raise your chest and slightly 'pinch your
shoulder blades together. Maintain a very
slight aivh in your lower hack.
Arm Exercises
Motion:
• Keeping yore upper arm stationary,
stlaighten your arm, moving your hand in an
arcing motion across your chest and over
yore shoulder.
• Fully straighten your arm.
• Controlling the motion, allow yore elbow to
bend, retmning to the stai*ing position
without moving yore upper arm.
Key points:
• KeeI) your upper arm motionless.
• KeeI) wrist straight.
• Tighten your triceps throughout the exeivise
and control the motion oi) the way down.
START
FINISH
TRICEPS KICKBACK
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Pulley position: Narrow.
Starting position:
• Face the Power Rods, standing along side the
bench. Kneel with one leg oi) the bench,
bend forward at the hips (not the waist) and
place the hands on the bench. Bend the
other knee slightly and flatten the hack by
sticking the hips out and lifting the chest.
• Support yourself with one arm on the bench
and grasp a handle with your flee hand.
• Keeping your elbow bent, bring yore upper
arm to your side, parallel to the ground, and
maintain.
Motion:
• Straighten elbow while keeping your upper
arm completely still.
• When arm is completely straight, slowly
retmn to the starting position.
Key points:
• Maintain spinal alignment.
• KeeI) yore arm at your side and your wrist
snaight throughout entire motion.
• Tighten the niceps throughout the exercise
and control the motion.
START
FINISH
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