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36
Arm Exercises
Cross Triceps Extension
Lying 45
o
Triceps Extension—Elbow Extension
Muscles Worked:
Triceps
Bench Position:
45
o
incline
Accessory:
Handgrips
Pulleys:
Chest Bar
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 exer-
cise, using controlled motion.
Muscles Worked:
Triceps
Bench Position:
Horizontal
Accessory:
Handgrips
Pulleys:
Chest Bar
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 exer-
cise, using controlled motion.
START FINISH
START FINISH
Start
• Sit facing away from the Power
Rod
®
unit.
• Reach one hand over the oppo-
site shoulder (right hand over
left and vice versa) and grasp a
Handgrip.
• Bend your elbow until your hand
is above your chest, palm facing
up.
Start
• Lie flat on the Bench with your
head toward the Power Rod
®
unit. Keep your knees bent and
your feet flat on the floor.
• Reach overhead and grasp the
Handgrips, palms facing up.
• Keep your elbows bent, bringing
your upper arms to the front at
approximately a 45
o
angle from
the front of your torso.
Action
• Keeping your upper arm sta-
tionary, straighten your elbow,
slowly extending your arm
outward using an arcing motion
and stopping approximately 90
o
from your chest.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
and bring your arm back to the
Start position.
Action
• Keeping your upper arms sta-
tionary and next to your torso,
straighten your arms in an arcing
motion down toward your legs.
• Fully straighten your arms. Then,
with a controlled motion, slowly
bring your arms back to the Start
position without moving your
upper arms.
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