Arm Exercises
Hammer Triceps Extension
“Rope” Pushdown—Elbow Extension
START ACTION
START
• Distance yourself from the Lat
Tower, but keep your feet on the
Standing Platform.
• Cross your arms and grasp the
Hand Grip (right Grip in left
hand and vice versa), palms
facing down.
• 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.
FINISH
START ACTION
START
• Grasp one or both of the Hand
Grips using the “Hammer” grip.
Keep your palms facing each
other.
• Draw arms up until elbows are
pointing forward, hands behind
shoulders.
• Keep your elbows “in line” with
the cables throughout movement
and your wrists straight.
• Keeping your upper arms
stationary, straighten your
elbows, bringing your hands
overhead, palms facing each
other.
• 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:
Seated—facing outward
Accessory:
Hand Grips in “Hammer” Hold (see Page 4)
Pulleys:
Center Cross Bar—Narrow Pulleys
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 in “Hammer” Hold (see Page 4)
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.
XTREME®2
