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42
Bowflex Xtreme
®
2 SE Owner’s Manual
Arm Exercises
Triceps Pushdown – Elbow Extension
Muscles worked:
Triceps
Position:
Standing – facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
Keep upper arms motionless.
Keep wrists straight.
Tighten triceps throughout exercise and
control motion on the way up.
Maintain good posture by keeping chest
lifted and abs tight. Maintain a very slight
arch in the lower back.
START
FINISH
Stand on platform.
Grasp hand grips at shoulder width,
palms down.
Bring arms down to sides, elbows
straight. This is Start Position.
Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.
Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
Stop at 90º.
Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Triceps Hammer Pushdown – Elbow Extension
Muscles worked:
Triceps
Position:
Standing – facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
Keep upper arms motionless.
Keep wrists straight.
Tighten triceps throughout exercise and
control motion on the way up.
Maintain good posture by keeping chest
lifted and abs tight. Maintain slight arch
in lower back.
START
FINISH
Stand on platform.
Grasp hand grips at shoulder width,
with grips in vertical hammer posi-
tion.
Bring arms down to sides, elbows
straight. This is Start Position.
Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabi-
lize spine. Maintain a slight arch in
lower back.
Keep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
Stop at 90º.
Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
44


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