FINISH
START
Muscles worked: This exercise emphasizes the
triceps muscles located on the back of the
upper arms.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Seated with the bench in the 45 degree posi-
tion, reach straight behind your body, grasp
the hand grips, and bend your elbows until
your hands are near your chest and your
palms are facing toward the floor.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arms to the front.
• Be sure that your arms are directly "in line"
with the cables, palms facing down and
wrists straight.
• Raise your chest and "pinch" your shoulder
blades together. Maintain a very slight, com-
fortable, arch in your lower back.
Motion:
• Keeping your upper arms stationary, slowly
bend your elbows allowing your hands to
move in an arcing motion toward your head.
• Stop when the elbows are approximately 90
degrees or as comfort dictates.
• Slowly reverse your arcing motion and
straighten your elbows are fully.
Key points:
• Keep your upper arms motionless.
• Keep wrists straight.
• Tighten the triceps throughout the exercise
and control the motion on the way down.
SEATED TRICEPS EXTENSION — Elbow Extension
FINISH
START
Muscles worked: This exercise develops the
triceps muscle located on the back of the
upper arms.
Bench Position: 45 degree incline
Accessory Used: Hand Grips
Starting position:
• Seated with the bench in the 45 degree posi-
tion, reach across and straight behind your
body, grasp a hand grip, and bend your
elbow until your hand is near your chest.
• Keeping knees bent and feet flat on the floor,
lay your head back against the bench and
straighten your arm to the front.
• Then, reaching across mid-line, grasp the
handle, palm 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 free hand lightly grasp the back of
your arm near your elbow, to give yourself a
reference point and/or to help stabilize the
working arm.
• Raise your chest and slightly "pinch" your
shoulder blades together. Maintain a very
slight arch in your lower back.
Motion:
• Keeping your upper arm stationary, straight-
en your arm, moving your hand in an arcing
motion across your chest and over your
shoulder.
• Fully straighten your arm.
• Controlling the motion, allow your elbow to
bend, returning to the starting position with-
out moving your upper arm.
Key points:
• Keep your upper arm motionless.
• Keep wrist straight.
• Tighten your triceps throughout the exercise
and control the motion on the way down.
CROSS TRICEPS EXTENSION
30
Arm Exercises
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