Bowflex Xtreme - Crossover Wide Pulldowns - Shoulder Extension (with Elbow Flexion); Crossover Narrow Pulldowns - Shoulder Extension (with Elbow Flexion)

M u s cles worked:This exe rcise emph a s i ze s
the triceps mu s cles located on the backs of
the upper arm s . These mu s cles are
re s p onsible for straightening your arm and
assist in any upper body pushing or pre s s i n g
m o t i on .
Position: Standing - facing Power Rods®
Seat: R e m ove d
Accessory Used: Hand Gri p s
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Grasp the hand grips at shoulder
width, with your palms down.
• Bring your arms down to your
sides, elbows straight. This is the
Start Position.
• Bend over slightly from your hips,
so that your shoulders are directly
over your hands. Lift your chest
and tighten your abdominals to
stabilize your spine while
maintaining a very slight arch in
the lower back.
Action:
• Keeping your upper arms
stationary and your elbows next to
the sides of your torso, slowly
allow your elbows to bend,
moving your hands in an arcing
motion away from your legs and
upward.
• Stop at approx i m a t e l y 90º.
• Thinking about tightening the
t ri c e p s , s l ow l y reverse the arc i n g
m o t i o n and straighten yo u r
a r ms fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout
the exercise and control the
motion on the way up.
• Maintain good posture by keeping
your chest lifted, abs tight and
maintain a very slight arch in your
lower back.
FINISH
START
Arm Exercises
42
TRICEPS PUSHDOWN - Elbow Extension
M u s cles worked:This exe rcise emph a s i ze s
the triceps mu s cles located on the backs of
the upper arm s . These mu s cles are
re s p onsible for straightening your arm and
assist in any upper body pushing or pre s s i n g
m o t i on .
Position: Standing - facing Power Rods
Seat: R e m ove d
Accessory Used: Hand Grips in ‘H a m m e r
G ri p’
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Grasp the hand grips at shoulder
width, with the grips in the
vertical ‘hammer position’.
• Bring your arms down to your
sides, elbows straight. This is the
Start Position.
• Bend over slightly from your hips,
so that your shoulders are directly
over your hands. Lift your chest
and tighten your abdominals to
stabilize your spine while
maintaining a very slight arch in
the lower back.
Action:
• Keeping your upper arms
stationary and your elbows next to
the sides of your torso, slowly
allow your elbows to bend,
moving your hands in an arcing
motion away from your legs and
upward.
• Stop at approx i m a t e ly 90º.
• Thinking about tightening the
t ri c e p s , s l ow l y reverse the arc i n g
m o t i on and straighten yo u r
a r ms fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout
the exercise and control the
motion on the way up.
• Maintain good posture by keeping
your chest lifted,abs tight and
maintain a very slight arch in your
lower back.
FINISH
START
TRICEPS HAMMER PUSHDOWN - Elbow Extension