Bowflex Xtreme 2 - Manual (Page 37)

Arm Exercises
Triceps Pushdown with Lat Pulldown Bar—
Elbow Extension
Single Arm Pushdown—
Elbow Extension
START ACTION
START
• Grasp one Hand Grip, palm
facing downward.
• Stand approximately 1-2 feet
from Lat Tower (adjust for
comfort), but keeping feet on
Standing Platform.
• Bring your arm in front of you,
Hand Grip at chest level.
• Bend over slightly from hips,
so that your shoulder is directly
over your hand.
• Keeping your upper arm
stationary, elbow next to trunk,
slowly push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the start position.
FINISH
START ACTION
START
• Grasp the Lat Pulldown Bar,
palms facing the floor.
• Keep hands and elbows
approximately shoulder-width
apart. Bend your elbows until
hands are near shoulders.
• Bend slightly from your hips but
maintain a stabilized spine.
• Keeping your forearms and
wrists stationary, straighten your
elbows, bringing your hands
down to your thighs, palms
facing out.
• Stop the motion before your
elbows are completely straight,
and then reverse, slowly
returning to the start position
without relaxing muscle tension.
FINISH
Muscles worked:
Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
Muscles worked:
Triceps
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Lat Cross Bars
Leg Extension:
Removed
Success Tips
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
• Keep your knees bent and feet on
Standing Platform.
XTREME ® 2