Bowflex Xtreme - Back Exercises; Seated Lat Pulldowns - Shoulder Adduction (with Elbow Flexion); Seated Wide Lat Pulldowns - Shoulder Adduction (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: 5 0" Bent Lat Bar
Pulleys: Lat Tow e r
Leg Extension: R e m ove d
Starting position:
• Stand on the platform.
• Grasp the 5 0 "Bent Lat Barat shoulder
w i d t h ,with your palms dow n .
• 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 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.
Arm Exercises
43
FINISH
START
TRICEPS PUSHDOWN - w/ Bent Lat Bar - Elbow Extension
Muscles worked: This exercise emphasizes
the triceps muscles located on the backs of
the upper arms.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - narrow position
Leg Extension: R e m ove d
Before you begin:
• Adjust seat height.
Starting position:
• Bend your knees and place your
feet flat on the floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away from you.
• Keep your elbows above your
shoulders, directly “in line” with
the cables, palms facing out and
wrists straight.
• Raise your chest and “p i n ch”yo u r
shoulder blades together. M a i n t a i n
a ve ry slight, c om f o rt a b l e,a rch in
your lower back .
Action:
• Keeping your upper arm station a ry,
s l ow ly straighten your elbow s ,
a ll owing your hands to move in an
a rching motion above your head.
• Slowly reverse your arcing motion
until your elbows are bent again.
Key points:
• Keep your upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten the triceps throughout the
exercise and control the motion on
the way down.
FINISH
START
TRICEPS EXTENSION - Elbow Extension