Bowflex Motivator 2 Owners Manual - Page 49

Muscles worked: Triceps Bench Position: 45˚ incline Accessory: Hand Grips Pulleys: Chest Bar Cross Triceps Extension START Arm Exercises FINISH Success Tips • Keep your upper arm motionless and your wrists straight. • Keep your chest lifted, pinch your shoulder blades together and maintain a slight arch in lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Sit facing away from the Power Rod® unit. • Reach one hand over the opposite shoulder (right hand over left and vice versa) and grasp a Hand Grip. Bend your elbow until your hand is above your chest, palm facing the floor. • With your free hand, stabilize the active hand at the elbow. ACTION • Keeping your upper arm stationary, straighten your elbow, slowly extending your arm outward, using an arcing motion and stopping approximately 90° from your chest. • Keeping your triceps tightened, slowly reverse the arcing motion and bring your arm back to the Start position. Lying 45° Triceps Extension - Elbow Extension Muscles worked: Triceps Bench Position: Flat Bench Back Accessory: Hand Grips Pulleys: Chest Bar START FINISH Success Tips • Keep your upper arms motionless and your wrists straight throughout the entire exercise. • Keep your chest lifted, spine aligned, and a slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion. START • Lie flat on the Bench, head toward the Power Rod® unit. Keep your knees bent and your feet flat on the floor. • Reach overhead and grasp the Hand Grips, palms facing up. • Keep your elbows bent, bringing your upper arms to the front, at approximately a 45° angle from the front of your torso. ACTION • Keeping your upper arms stationary and next to your torso, straighten your arms in an arcing motion inward and down toward your legs. • Fully straighten your arms and then, with a controlled motion, slowly bring your arms back to the Start position without moving your upper arms. Arm Exercises 47