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44
Bowflex Xtreme
®
2 SE Owner’s Manual
Cross Triceps Extension
Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension
Key Points:
Keep upper arm motionless.
Keep wrist straight.
Tighten triceps throughout
exercise and control motion
on the way down.
Keep knees bent and feet at
on floor.
Reach over shoulder and grasp a
hand grip. Using the Hammer Grip,
bend elbow until hand is in front of
chest, palm down.
• Lay head back against bench and
straighten arm to front.
With free hand, lightly grasp back
of arm near elbow, to stabilize
working arm.
Raise chest and pinch shoulder-
blades together. Maintain a slight
arch in lower back.
Keep upper arm stationary. Bend
elbow, moving hand in arcing
motion across chest.
Stop motion when arm is straight,
then slowly reverse arc motion
until elbow is back in start posi-
tion.
Triceps Extension – Elbow Extension
Muscles worked:
Triceps
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – narrow position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
Keep upper arms/shoulders motionless.
Keep wrists straight.
Tighten triceps throughout
exercise and control motion on
the way down.
Bend knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables, palms
facing out, wrists straight.
• Raise chest and pinch shoulder-
blades together. Maintain a slight,
comfortable, arch in lower back.
Keep upper arm stationary. Slowly
straighten elbows allowing hands
to move in arcing motion above
head.
Slowly reverse arcing motion until
elbows are bent again.
Arm Exercises
46


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