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START ACTION
START
FINISH
START ACTION
START
FINISH
Bowflex Xtreme
®
2 SE Owner’s Manual
45
Hammer Triceps Extension – Elbow Extension
START
FINISH
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 and adjust seat
height.
Key Points:
• Keep upper arms/shoulders
motionless.
• Keep wrists straight.
• Tighten triceps throughout
exercise and control the motion
on the way down.
• Bend knees. Place feet at
on platform.
• Reach behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• Keep elbows above shoulders,
directly in line with cables, palms
facing down, wrists straight.
• Raise chest and pinch shoulderblades
together. Maintain a slight, comfort-
able, arch in lower back.
• Keep upper arm stationary. Slowly
straighten elbows, allowing hands
to move in arching motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
START
FINISH
Arm Exercises
“Rope” Pushdown—Elbow Extension
• Distance yourself from the Lat
Tower, but keep your feet on the
Standing Platform.
• Cross your arms and grasp the
Hand Grips (right Grip in left
hand and vice versa), using the
hammer grip position.
• Bring hands toward each other,
in front of you, until they are
positioned as if grabbing a rope.
• Keep your elbows bent, upper
arms at your sides.
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the start position.
Muscles worked:
Triceps
Position:
Standing—facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
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